Name: Playbook - Brett Lundeen - W1/D1 TEST WEEK
Uploaded: 2024-03-11T22:07:58.230Z
Duration: 65 min
Description: W1/D1 TEST WEEK

The Workout 👇🏼

*Warm up
- Walkouts x3
- Cossack squat x10 (ea)
- Banded raise x10
- Gorilla squat x10
- Scap pull-up x10

1️⃣ MAX Barbell back squat

2️⃣ MAX Strict press

3️⃣ MAX Push press

4️⃣ (Superset) Bulgarian squat 3x10
      Seated Goodmorning 3x10 

5️⃣ (Superset) Z press 3x12
      Pike press 3x12

High knees

Walkouts

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Deep groin stretch

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

MAX Barbell Back Squat

MAX Strict press

MAX Push Press

Bulgarian split squat

Seated Goodmorning

Superset

Z press

Pike press

W1/D1 TEST WEEK

W1/D2 TEST WEEK

W1/D3 TEST WEEK

W1/D4 REST

W1/D5 TEST WEEK

W1/D6 TEST WEEK

W1/D7 TEST WEEK

Brady

W2/D1 UPPER (PUSH/PULL)

W2/D2 LEGS (QUAD FOCUSED)

Destiny

W2/D3 UPPER (ARMS FOCUS)

W2/D4 LOWER (GLUTES/HAMS)

W2/D5 (OPTIONAL) ACTIVE RECOVERY

W2/D6 FULL BODY

W2/D7 OPTIONAL ABS/ CONDITIONING

W3/D1 LEGS (QUAD FOCUS)

W3/D2 UPPER (PUSH/PULL)

W3/D3 LEGS (GLUTES/HAMS)

W3/D4 REST

W3/D5 UPPER (PUSH/PULL)

W3/D6 UPPER (LIGHT)

W3/D7 REST

W4/D1 UPPER (PUSH/PULL)

W4/D2 LEGS (ANTERIOR)

W4/D3 UPPER (PUSH/PULL)

W4/D4 REST/ OPTIONAL CORE

W4/D5 LEGS (POSTERIOR CHAIN)

W4/D6 UPPER (PUSH/PULL)

W4/D7 REST

W5/D1 UPPER (PUSH/PULL)

W5/D2 LEGS (ANTERIOR)

W5/D3 UPPER (PUSH/PULL)

W5/D4 REST

W5/D5 LEGS (POSTERIOR CHAIN)

W5/D6 UPPER

W5/D7 REST

W6/D1 FULL BODY

W6/D2 FULL BODY

W6/D3 FUNCTIONAL

W6/D4 REST

W6/D5 ACTIVE REST/ MOBILITY

W6/D6 FULL BODY

W6/D7 REST

W7/D1 FULL BODY

W7/D2 FULL BODY

W7/D3 FUNCTIONAL

W7/D4 REST

W7/D5 ACTIVE REST/MOBILITY

W7/D6 FULL BODY

W7/D7 REST

W8/D1 UPPER (PULL)

W1/D1 TEST WEEK

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