Name: Playbook - Brett Lundeen - Week 1/ Day 3: Test Week
Uploaded: 2024-03-11T22:07:57.755Z
Duration: 60 min
Description: Week 1/ Day 3: Test Week

The Workout 👇🏼

Warm up:
Bike- 5 min (50% effort)
Cossack squat x10 each
Walkouts x5
External rotations x10
Y raises x10
Air squat x20

Workout 1:
Back squat 1RM

Workout 2:
Strict press 1RM

Workout 3:
Push press 1RM

Workout 4:
Box squat 3x10
Pike press 3x12

Workout 5:
Bulgarian squat 3x12 each
Z press 3x12

Stationary bike

- 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

Walkouts

'- 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

- 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

Warm up

Back squat- 1RM

Strict Press- 1RM

Push Press- 1RM

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

Pike Press

Accessories Superset 1

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

Accessories Superset 2

Week 1/ Day 3: 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

Earlen

Week 1/ Day 2- 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 3: Test Week

More workouts from Brett Lundeen