Name: Playbook - Zac Perna - LISS 2
Uploaded: 2022-03-23T19:57:10.799Z
Duration: 45 min
Description: LISS 2

CHIPPER
Movement Prep: Mobility Routine

A: 21-15-9 (reps)
DB Thruster
DB Walking Lunges
DB Feet Anchored Sit Up
*Run/Erg 2 min

B: 21-15-9 (reps)
DB Deadlift
DB Renegade Row
Supine Leg Lower
*Run/Erg 2 min

Then, complete both A and B as a 15-9. Then lastly, as a 9. 

Make sure you Run/Erg for 2 min after each block.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking dumbbell lunges

- Stop just before you’re fully vertical (tension still on)
- Control the negative

DB Feet Anchored Sit Up

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Part A

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Ensure you keep a flat back.
- Focus on shortening your abs.

Supine Leg Lower

Part B

Part C

LISS 2

More workouts from Zac Perna