Name: Playbook - Nonstop Progress - W2/D1 Gym Session
Uploaded: 2024-04-26T04:15:36.968Z
Duration: 45 min
Description: W2/D1 Gym Session

Ibrahim

Darius

Start with two heavy weighted dumbbells in a split squat position with your back leg elevated on a bench or object. Squat down then come back up. Repeat for given amount of reps each leg.

BB Bulgarian Split Squat

Start off with your hands above your head and on your tippy toes. Drop into a split squat stance and lower your arms to your side to use as leverage. Finally, explode upwards using your arms to jump as high as you can. Repeat for given amount of reps on both legs.

Split Squat Jump

Start with two dumbbells in your hands. Slowly lower the dumbbells to the ground in front of you while keeping your back straight and a slight bend in your knees. Go down until you feel a good stretch in your hamstrings, then come back up while still keeping your back straight. Repeat for given amount of reps.

Jump for distance as far as you can go. Use your arms as leverage to help you get further. Repeat for given amount of reps in sets of 2 continuous reps. (3 sets of 2 continuous reps)

Broad Jump

Strength & Power Circuit

Start in a high plank position (push up position) and slowly raise one of your arms and the opposite leg. Lower back to the ground and repeat on the opposite side. Repeat for given amount of reps for both sides.

Plank Bird Dogs

Start while laying on your back with a weighted dumbbell in your hands. Bring the weighted dumbbell up to touch your toes, then lower back down to the floor. Repeat for given amount of reps.

V-Up

Start with a wall behind you, sit into a squat while using the wall for support. Hold this position for the given amount of time.

Wall Sit

Start balancing on one leg with an object underneath the foot that is in the air. Perform a single leg squat and touch the object with your opposite knee when you lower to the ground, then come back up. Repeat for given amount of reps for each leg.

SL Knee Tap Squat

Core & Corrective Circuit

Using a roller, a hard pvc pipe, or other rolling object, simply massage across each muscle (calf, hamstring, glute, quad, adductor, and abductor) for the given amount of time for each muscle group on each side.

W2/D1 Gym Session

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