Name: Playbook - Brett Lundeen - W1/D2 TEST WEEK
Uploaded: 2024-03-11T22:07:58.236Z
Duration: 60 min
Description: W1/D2 TEST WEEK

The Workout 👇🏼

1️⃣ Max Deadlift 

2️⃣ Max bench press (db or barbell)

3️⃣ RDL 3x10 / Banded Push up 3x10

4️⃣ Lying leg curl 3x20 / SA row 3x10

5️⃣ MetCon- 21/15/9/6

Dual snatch
Inverted row

Walkouts

Tspine rotation

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lower Body Warm up

MAX Deadlift

MAX Bench press (Barbell or Dumbbell)

Barbell RDL

Banded Push up

Superset

Lying leg curl

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

For Time, complete the following. 

Round 1- both for 21 reps
Round 2- both for 15 reps, etc.

Dual DB Snatch

Inverted row (or Pull up)

MetCon

W1/D2 TEST WEEK

W1/D1 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/D2 TEST WEEK

More workouts from Brett Lundeen