Name: Playbook - Brett Lundeen - Week 1/ Day 2- Test Week
Uploaded: 2024-03-11T22:07:57.748Z
Duration: 80 min
Description: Week 1/ Day 2- Test Week

Earlen

The Workout 👇🏼

Warm up:
1️⃣ Bike- 5 min (70% effort)
2️⃣ Banded Goodmornings x10
3️⃣ Cossack squat x10
4️⃣ Banded Goblet squat x10
5️⃣ External rotation x10 each
6️⃣ Y raise x10

Workout 1:
Deadlift- 1RM

Workout 2:
Bench press- 1RM

Workout 3:
1️⃣ Sumo squat 2x10
2️⃣ SS RDL 2x10

Workout 4:
1️⃣ Seated Goodmornings 2x10
2️⃣ DB pullover 2x12

Workout 5: METCON 21/15/9/6 each
1️⃣ Thruster
2️⃣ Pull-up

Stationary bike

Banded Goodmornings

- 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

Banded DB Goblet squat

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Standing Y raise

Warm up

Conventional deadlift

Barbell flat bench press

Barbell Sumo squat

- Start with a staggered stance 
- Hinge at the hips and lower down
- Stop dumbbells at shin height 
- As you pull up engage your hamstrings

Barbell split stance RDL

Accessories Superset 1

Seated Goodmornings

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Accessories Superset 2

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Pull-up

MetCon

Week 1/ Day 2- Test Week

Austin

Cody

Definitely a slap to the face coming back from a small break 😂🔥 the AMRAP was BRUTALLLL

Week 1/ Day 1: Test Week

Week 1/ Day 3: Test Week

Week 1/ Day 4: Rest/Recovery

John Paul

Week 1/ Day 5: Test Week

Killer leg and cardio day! Shred me up brother!!!

Week 1/ Day 6: Test Week

That finished was brutally good. Thanks 💪

Week 2/ Day 1: Upper Body

I’m not sure where I am hahah thanks man. Brutal 🔥

Week 2/ Day 2: Legs

Week 2/ Day 3: Conditioning & Core

Week 2/ Day 4: Rest/ Recovery

Really tough leg day, in a good way. For exercises like the single rdl I’m assuming it’s 10 reps/side, no?

Sean

Week 2/ Day 5: Posterior Chain

Week 2/ Day 6: Upper Body

Week 3/ Day 1: Legs

Hector

Those barbell thrusters I was seeing stars

Week 3/ Day 2: Upper Body

Week 3/ Day 3: Core & Conditioning

Week 3/ Day 4: Rest & Recovery

I forgot to hit finish haha only took me just about 70 mins. Brutal stuff man, hamstring curls killed me. Thanks Brett 💪

Week 3/ Day 5: Posterior Chain

Week 3/ Day 6: Upper Body

Killer leg day! I am dead! Shakes all over hahahah

Week 4/ Day 1: Legs

Week 4/ Day 2: Push

Week 3/ Day 3: Pull

Week 4/ Day 4: Posterior Chain

Week 4/ Day 5: Push/Pull

Week 5/ Day 1: Legs (Quad focus)

Those chest supported lateral raises  woof

Week 5/ Day 2: Push

Week 5/ Day 3:Pull

Week 5/ Day 5: Posterior Chain

Week 5/ Day 6: Push/Pull

Week 6/ Day 1: Full Body

Week 6/ Day 2: Functional

Week 6/ Day 4: Full Body

Week 6/ Day 6: Full Body

Week 7/ Day 1: Full Body

Week 7/ Day 2: Functional

Week 7/ Day 3: Full Body

Week 7/ Day 5: Full Body

Week 7/ Day 6: Active Recovery & Mobility

Week 8/ Day 1: Legs

Week 8/ Day 2: Upper Body

Week 8/ Day 3: Functional/ Core

Week 8/ Day 5: Posterior Chain

Week 8/ Day 6: Upper Body

Week 9/ Day 1: Legs

Week 9/ Day 2: Upper Body

Week 9/ Day 3: Functional/ Core

Week 9/ Day 5: Posterior Chain

Week 9/ Day 6: Upper Body

Week 10/ Day 1: Test Week

Week 10/ Day 2- Test Week

Week 10/ Day 3: Test Week

Week 1/ Day 2- Test Week

Community

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