Name: Playbook - Anthony Mantello - W2/D6
Uploaded: 2022-06-16T18:37:57.404Z
Duration: 45 min
Description: W2/D6

- Squats: 3 reps, 2 reps, 1 rep (RPE 8,8,9)
- Bench: 3 reps, 2 reps, 1 rep (RPE 9,9,10)
- Deadlift: 3 reps, 2 reps, 1 rep (RPE 8,8,9)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips and glutes back and down
- Reach parallel or just below then drive through your heels to come back up to starting position

Barbell back squat

- Lie flat on the bench and set your hands just outside of shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell flat bench press

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell deadlift

W2/D6

Amazing! It was short but hardcore. It’s all or nothing!

Josh

LOBO

Hunter Cross

W1/D1

First time using it and love it. My goal is to kompet like you do. Sorry for my english im from sweden😇

W2/D6

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