Name: Playbook - X2: Omar x Emily - W6/D1: Upper Body
Uploaded: 2021-01-18T11:47:33.247Z
Duration: 45 min
Description: W6/D1: Upper Body

Shrey

Phenomenal🔥
Will you upload new programmes?😜

Benito

Very tired by the end. Arms are jelly. Those damn ropes get ya every time!!

Anthony

Remington White

Complete all rounds of Cluster 1 first before moving into Cluster 2, etc.

What You Need:
➡️ Plate 
➡️ Dumbbells
➡️ Med Ball
➡️ TRX 
➡️ Bands (light to medium resistance)
➡️ Bench
➡️ Pull-up Bar
➡️ Rope

Complete 12 reps on one side and then the other

[Dumbbell] Single Arm Chest Press

[Dumbbell] Incline Bench Supported Back Fly

[Med Ball] Rotational Slam

Cluster 1

Complete 6 on one side and then 6 on the other

[Dumbbell] Lunge Hold Lateral to Frontal Raise

5 second iso hold at top 

Complete 5 reps

Overhand grip

[Body Weight] Jumping Pull-Up Holds

Place a plate or dumbbell on your hip

Complete 12 on one side then 12 on the other

[Plate] Weighted Side Plank Dips

Cluster 2

Complete 20 sec on one side then 20 sec on the other

[Ropes] Lunge Hold Single Arm Rope Slam

The first 8 reps are an emphasis on control lowering then the next 8 are emphasized on speed

[TRX] Bicep Curls

Complete with an emphasis on speed for 20 sec

[Band] Tri Extensions for Speed

Cluster 3

W6/D1: Upper Body

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

Rudy

W1/D7: Active Recovery

W2/D1: Upper Body

Anil Yavuz

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

Khalil Blaine

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W6/D1: Upper Body

Community

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