Name: Playbook - Brian Gordon - LOWER BODY DYNAMIC EFFORT WK1/D5
Uploaded: 2022-11-25T12:24:04.648Z
Duration: 60 min
Description: LOWER BODY DYNAMIC EFFORT WK1/D5

W1 / D5

Tempo Meaning: 
3/2/X/1

3 = 3 second eccentric
2 = 2 second isometric 
X = Fast 
1 = 1 second pause between reps

- Perform after warmup and before the main workout. 

📍 Start Tall.

📍 Use Your Arms To Drive Down And Up. 

📍 Focus On Height. 

📍 Land Softly On One Foot And Hold The Stick For A Second Or Two. Soften The Knees And Sick Back With The Hips On The Landing. 

📍 Reset Yourself And Go Again.

Single Leg Hurdle Hop Stick

- 1 second pause at the top and bottom of the movement.

- Move the bar as fast as possible on the concentric phase. 

- 50% of 1RM 

📍 Feet hip width or slightly wider.

📍 Start decent with the knees followed by hips sitting back. 

📍 Pull elbows down and forward to help keep an upright chest. 

📍 Distribute the weight throughout the three points of the foot. (Tripod Foot) 

📍 Focus on the knees and not allowing knees to cave in. 

📍 Big breath in before the decent. Exhale on the concentric phase.

📍 Control down to the box. Don’t crash or bounce off the box. 

📍 Don’t rock back when you sit on the box. Keep the chest in the same position as your decent. Little rock back is ok. 

📍 Focus on the speed!

Box Speed Back Squat

Once you finish the deadlift go directly to the lunge jumps. 

Then take your 90 seconds rest.

- 1 second pause at top and bottoms of the movement. 

- move the bar as fast as fast as possible on the concentric phase. 

- 50% of 1RM 

📍 Feet hip width or slightly wider. 

📍 Flat black, chest up, shoulders down and back.

📍 Push the ground away with your legs. 

📍 Focus on explosive and fast movement. 

📍 Control the weight down. Don’t bounce the weight.

Speed Hex Bar Dead

- Move as fast as possible

- 3 each leg

📍 Start in a lunge position.

📍 Use your arms to jump. Swing arms up.

📍 Switch leg positions in mid air. 

📍 Be quick and jump as high as possible.

Lunge Jumps

Superset

- 10 each leg 

- RPE 6 - 8 

- pause at the top for 1 second

📍 Place one foot slightly behind the other. Toes should be about mid foot. 

📍 Drive the bar up with your glutes. 

📍 Keep pelvis locked in. No tilling the hips. 

📍 Drive through heels.

📍 Chest follows the hips. Don’t keep shoulders on the bench or box when lowering the weight.

B-Stance Barbell Hip Thrust

- 2 second hold each leg

- 8 reps each leg 

📍 Place hands on the ball. Push the ball away. 

📍 Head, Shoulder and Hips in a straight line. 

📍 Don’t let hips dip down or rotate. 

📍 Control one knee to the chest.

Med-Ball Tall Plank Knee To Chest

- 8 reps each leg 

- RPE 6-8

📍 Hold weight in front of chest.

📍 Sit back with the hips keeping the chest upright. 

📍 Control yourself down to the box. Don’t crash or bounce. 

📍 Focus on the knee. Limit the knee caving in.

Box Single Leg Goblet Squat

- Have to accumulate 100 reps. You can’t do 4x25 or 2x50

- Little rest as possible

📍 Anchor band to surface.

📍 Lie down the floor face down and place band around your heels, ankles flexed.

📍 Bring your heels towards your glutes engaging your hamstrings.

📍 Come back in a controlled motion.

📍 Make sure your hips stay on the ground.

LOWER BODY DYNAMIC EFFORT WK1/D5

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