Name: Playbook - Brian Gordon - LOWER HYPERTROPHY WK3/D2
Uploaded: 2022-11-25T12:24:04.693Z
Duration: 60 min
Description: LOWER HYPERTROPHY WK3/D2

W3 / D2

Tempo Meaning: 
3/2/X/1

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

- Perform after your warmup and before the main workout.

📍 Stand a few inches in front of the box.

📍 Press hips back, lower down and jump on top of the box.

📍 Land softly on the box.

📍 Complete the movement by standing up tall before stepping down with one foot at a time.

Box Jump

- Tempo 6/1/X/1 

- 65% 1RM

📍 Feet hip width or slightly wider.

📍 Hands slightly wider than shoulder width.

📍 3 to 5 fingers on the bar. Don’t grip the bar. Let the hand open. You can use the cross arm rack position if you lack Lat or wrist mobility.

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

📍 Follow the prescribed eccentric tempo. 

📍 Drive elbows up 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.

Eccentric Front Squat

Take 2 minute rest between each exercise.

- Tempo 3/1/X/1

- 65% 1RM

📍Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight.

📍Lower weight until you feel a slight stretch in your hamstrings.

📍Drive your hips forward and use your hamstrings to power back to standing.

Barbell RDL

- 10 reps per leg 

- RPE 6-8 

📍 Weights in both hands. 

📍 Step forward until the front knee is at 90 degrees and back knee is inches off the ground. 

📍 Drive the front into the ground to push back to the starting position. 

📍 Shoulders down and back. Don’t round shoulders. 

📍 Keep chest upright. 

📍 Don’t swing back to drive back up.

In-place Forward Dumbbell Lunges

Superset

Take 1 minute rest between each exercise.

- Tempo 3/1/X/1

📍 Hands on the ground to help with balance.

📍 Bottom position: Shoulders / Hips / Feet are in a straight line. 

📍 Top Position: Shoulders / Hips / Knees are in a straight line 

📍Drive your heel into the ball while curl towards your glutes.

Stability Ball Hamstring Curl

- Tempo 3/1/X/1

- 6 reps each side

📍 Feet hip width apart.

📍 Hands straight out from mid chest.

📍 Slight bend in the knees “athletic position”

📍 Eyes follow hands while torso rotates.

📍 Control the band. Don’t let the band control you!

Athletic Base Banded Pallof Press Rotation

- Tempo 1/5/X/1

- 5 reps each side 

- Add 2.5-5KG (5-10LB)

📍 Knee on bench.

📍 Head, shoulder, hips are aligned in a straight line.

📍 Top hand can be placed on the hip. 

📍 Lower hips to the ground. Raise hips by using the groin. 

📍 Squeeze the groin at the top.

Cophenagwn Hip Raise (Knee)

- You need to accumulate 6 minutes. If you can do all 6 minutes in one set that’s perfect! You can go 2x3 minutes or 6x1 minute. 

- 5 to 15% of bodyweight added to legs.

📍 Place your back against the wall.

📍 Keep your legs at 90 degrees.

📍 Hold for time.

LOWER HYPERTROPHY WK3/D2

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