Name: Playbook - Nonstop Progress - W1/D2 Gym Session
Uploaded: 2023-12-03T19:49:15.442Z
Duration: 50 min
Description: W1/D2 Gym Session

Ibrahim

classsss heath, these gym sessions come in clutch fs

Darius

Olle

Miguel

Michael

Good workout was exciting to execute 🤗

Dharmin MISHRA

Magloire

Full strength & power gym session with core and corrective exercises.

Place the barbell on your upper back (upper lats area) and squat down until you reach a 90 degree angle. Come back up and that is one rep. Start with a weight that is comfortable, and progressively increase the weight for each set.

Barbell Back Squat

Start in a quarter squat position (mid-squat). Jump up as high as you can, and continuous repeat this for the reps given.

Quarter Squat Jump

Start with a plate or an object to increase the range of motion of your calf raise. Do a single leg calf by lifting your body as high as you can with one leg. Repeat for each calf.

Single Leg Calf Raises

Hop with both feet pushing through your Calfs. Repeat for the given amount of reps.

Pogo Hops

Strength & Power Circuit

Start by laying your back with your legs and arm above the ground. Lower one leg and the opposite arm to the ground, then return them to the middle. Keep your lower back flat to the ground by keeping your core engaged throughout the entire movement.

Dead Bugs

Start in a side plank position, and with the top leg, drive your knee into your chest. Repeat for the given amount of reps each side while holding a side plank for the entire time.

Side Plank with Knee Drive

Use a chair, bench or object to keep yourself upright while holding this Copenhagen hold. Lay on your side and use the chair, bench or object to put your top leg on top of it and lift your body. This is an injury preventative exercise. Hold for the given time each side.

Copenhagen Hold

Start with a 6 inch object underneath you. Squat down with one leg and touch the opposite legs knee to the object then come back up. Repeat for given reps on both sides.

Single Leg Knee Tap Squat

Core & Corrective Circuit

W1/D2 Gym Session

Pape Mbaye

the first day of the grind has started 💪

Mohamed

W1/D1 Training Session

Zach

Ben Dowson

W1/D2 Training Session

Best guide for training I’m improving fast and excelling quicker than i ever have. People notice it and it’s a great feeling to work and see results. Great training session!

Markos Kilimitzoglou

W1/D3 Training Session

Great workout and reasonable duration, thanks!

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W1/D4 Training Session

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W2/D2 Training Session

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W2/D4 Gym Session

For some exercises it is unclear how whether it is 4 reps total or 4 reps each foot.

This training was really intense and made we work harder than ever before

Jafar

W2/D4 Training Session

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W3/D1 Training Session

W3/D2 Gym Session

Felix

W3/D2 Training Session

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W4/D2 Training Session

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W4/D4 Training Session

It Will be a five star traning session if you add ball mastery circuet

W1/D2 Gym Session

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