Name: Playbook - Nonstop Progress - W1/D4 Gym Session
Uploaded: 2023-12-03T19:49:15.488Z
Duration: 45 min
Description: W1/D4 Gym Session

Ibrahim

Great workout and reasonable duration, thanks!

Michael

Olle

Simply grab a heavy dumbbell and perform a bench press while laying on a bench. Push the weight up until you almost straight your arm (don’t lock out your arm) and return back to your chest. Repeat for given amount of reps each arm.

SA Bench Press

Start in a push up position, do a push up and push yourself up and clap your hands in the air. If you can’t clap, then just push yourself up explosively as best as you can. Repeat for given amount of reps.

Plyo Push Ups

Start with a single heavy dumbbell, and bring it above your head in a push press position. Press upwards and extended your arm (don’t fully straighten your arm). Repeat for given amount of reps on each side.

SA Overhead Press

Start with a heavy dumbbell with your hand on a bench while keeping your back straight (don’t round your back). Simple bring the dumbbell into your chest, and lower it back until your arm is almost straight. Repeat for given amount of reps each side.

SA Bench Row

Strength & Power Circuit

Start with a heavy medicine ball and twist and throw it to a partner or wall. Repeat for given amount of reps on each side.

Ball Twist Throw

Start sitting down with your legs and upper back off the ground. Crunch and bring your legs to your chest then lower back down to where you started. Repeat for given amount of reps.

Suitcase Crunch

Start by laying on your side with a bench underneath the top leg. Lift your body up with your top leg and hold this position for the given amount of time on both sides.

Copenhagen Hold

Start on top of a box about a foot in height above the ground. Drop from the box and stick the landing into a quarter squat to absorb the force. Focus on landing properly. This is an injury preventative exercise. Repeat for given amount of reps.

Drop Landings

Core & Corrective Circuit

W1/D4 Gym Session

Pape Mbaye

the first day of the grind has started 💪

Mohamed

W1/D1 Training Session

classsss heath, these gym sessions come in clutch fs

Darius

W1/D2 Gym 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

W1/D4 Training Session

W1/D5 Training Session

W2/D1 Training Session

W2/D2 Gym Session

W2/D2 Training Session

W2/D3 Training Session

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

W2/D5 Training Session

W3/D1 Training Session

W3/D2 Gym Session

Felix

W3/D2 Training Session

W3/D3 Training Session

W3/D4 Gym Session

W3/D4 Training Session

W3/D5 Training Session

W4/D1 Training Session

W4/D2 Gym Session

W4/D2 Training Session

W4/D3 Training Session

W4/D4 Gym Session

W4/D4 Training Session

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

W1/D4 Gym Session

Community

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