Name: Playbook - Anthony Mantello - W4/D1
Uploaded: 2022-06-16T18:37:57.439Z
Duration: 45 min
Description: W4/D1

- Squat 3 x 4 (RPE 9)
- Bench Press 4 x 4 (RPE 9,9,9,10)
- Dips 3 x 8 
- Hack Squat 3 x 8

Rest times for compound lifts are 3-5 minutes
Accessory work 1.5-2 minutes

- 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 (RPE 9)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower the bar down until the bar touches your chest
- Press the bar up to starting position, engaging your chest as you press

Barbell flat bench press (RPE 9,9,9,10)

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- Adjust the machine to the correct height and place your shoulders against the shoulder pads
- Put your feet on the plate, slightly in front of the base of the sled and about shoulder width apart
- Extend your legs and disengage the sled’s locks
- Inhale, brace your core lightly, and squat down as deep as you can with good form
- Reverse the movement with control, and extend your legs again until you’re back in the starting position
- Exhale on the way up

Hack squat

W4/D1

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😇

W4/D1

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