Name: Playbook - Brett Lundeen - W1/D5 TEST WEEK
Uploaded: 2024-03-11T22:07:58.244Z
Duration: 60 min
Description: W1/D5 TEST WEEK

Stationary bike

Walkouts

Cossack squat to reach

- 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

- 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

MAX Barbell front squat

High box step up

Leg press

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

W1/D5 TEST WEEK

W1/D1 TEST WEEK

W1/D2 TEST WEEK

W1/D3 TEST WEEK

W1/D4 REST

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/D5 TEST WEEK

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