Name: Playbook - Nonstop Progress - W2/D2 Gym Session
Uploaded: 2024-04-26T04:15:36.964Z
Duration: 45 min
Description: W2/D2 Gym Session

Ibrahim

Darius

Simply use a bar or a squat rack to perform a pull up. Make sure to go up far enough to put your chin above the pull up bar. Repeat for given amount of reps.

Pull Ups

Using a weighted medicine ball, bring the ball over your head and throw the ball to the ground as hard as you can. Repeat for given amount of reps.

Ball Overhead Slams

Using two heavy dumbbells, put the weight at your shoulders and press upwards until your arms almost straighten. Repeat for given amount of reps.

DB Overhead Press

Using a Landmine, push the weight diagonally across the body upwards. This needs to be explosive. If you do not have a landline, just use two dumbbells and do a push press from your shoulders up to full extension of your arms. Repeat for given amount of reps on each arm.

Landmine Push Press

Using two lighter dumbbells, raise the dumbbells to your head laterally - go slow and controlled, and then lower the weight back down to your sides. Repeat for given amount of reps.

DB Lateral Raise

Strength & Power Circuit

Straight laying on your back and simple raise your feet 6 inches above the ground while keeping your hands to your side (not underneath you). Hold this position for the given amount of time.

Hallow Hold

Start in a sit up position, lift your legs and back off the ground and place a ball between your legs. Put pressure into the ball and do a crunch. Repeat for given amount of reps.

Ball Squeeze Crunch

Start in a side plank position with the top foot on a bench or object. Raise your body with the top foot pressing into the object or bench. Hold this position for the given amount of time on each leg.

Copenhagen Hold

Start with putting one foot inside the handle of a kettlebell, and then lift the kettlebell to 90 degrees and hold this position for the given amount of time on each leg.

W2/D2 Gym Session

Community

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