Name: Playbook - Best Fitness - W2/D1: Phase 1 Sculpt (Legs/Shoulders/Core)
Uploaded: 2021-01-18T11:47:26.239Z
Duration: 45 min
Description: W2/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

Get ready for some progressions this week as we work our way towards that Kettlebell Clean! Remember, only progress when you’ve mastered your current movement! If a new movement feels painful or too awkward, stick to the variation that works best for you and challenge yourself with heavier weight instead!

Adding some progressions to challenge hour coordination and improve your mobility!

Set a timer for 2 minutes and do what you can at a reasonable pace.
Substitutions for 1 minute:
Jumping Jacks
Side hops
Bodyweight squats
Jog in place 
5 minute walk

Jump rope w/ Cross over

1 worm: 4 climbers
Perform a total of 5 inchworms, which will yield 20 climbers

Inchworm w/Mtn Climber

Alternate sides for 20 total reps. Nothing is more beachy than a starfish ☀️⭐️🌊

“Starfish” Abs

Lateral Lunges

Dynamic Warm-up (New Skills!)

We are following the same ascending pyramid pause scheme, but we are increasing work volume by adding one rep per exercise. Manage your rest so you can perform the pauses without rushing. 

Round 1: 2 sec pauses
Round 2: 3 sec pauses 
Round 3: 4 sec pauses 
Round 4: 5 sec pauses
Round 5: 6 sec pauses

Using a band is optional, it adds a different sensation at the top, but you can offset having no bands with deadlifting a heavier weight, try a 5-10 lb increase.

Sumo Deadlift Level 2: Band-loaded

Building from last week’s work, if you had reps left in the tank last week, go for a 5 lb increase.

Push Press (pause at bottom)

Forgot to mention last week; you may use various props as effective substitutes for an abmat. For example, in the video I use a squishy medicine ball. Pillows, stability balls or rolled up yoga mats are all great options to try. Make sure your prop fits snugly into the small of your back and as you crunch, push your vertebrae (spine) down into the prop. Basically stab the prop with your spine 😁

Ab mat crunch (med ball)

TUTs Pyramid (Time Under Tension Pauses)

Because these exercise stations are reps for time, you may choose to increase your loads or try and perform more reps. No matter the option you choose, your form is top priority.

Use your toe for balance-assist as you focus the hamstring stretch and hip drive to one side. Alternate sides for the 40 seconds

Alternating Staggered Stance Deadlift

If you’re still working on Polar Bear Push-ups, stick with that until you’ve mastered it. For the Hindu Push-up start in downward dog and lower your head to the floor. You will then “slip under the fence” and end in Cobra Pose, with your chest puffed and legs off the ground. Pick the hips back up into plank before returning to the starting downward dog position.

Hindu push up (Level 2)

If you were able to perform more than 12-15 reps per interval last time, increase your load this week. If you’re limited for weight selection, simply perform your reps slower by doing a 4 second count on the curl and another for second count on the overhead press.

Bicep curl to OHP

40 on/20 off Reps for Time

Continue to build off of last week’s performance. Focus on excellent technique before trying to increase loads. If you complete a set and feel that you could’ve performed 2 or more good reps, definitely increase your load.

Perform 8 per side. Try eliminating the balance assist. Hold your weight with 2 hands to aid your stability.

Single Leg Deadlift Level 2

16 total reps, keep your core tight and posture tall. If you prefer to stick with level 1, perform 12-15 reps instead of 10.

Alternating Z Press (Level 2)

Perform 8 per side. If you struggled with balance last week, stick with the split squat/static lunge variation.

Stepback Lunge

Remember to earn your progression, if last week’s Sumo High Pull was difficult, master that before progressing. Perform 6 reps per side.

W2/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

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