Name: Playbook - Brian Gordon - LOWER STRENGTH WK1/D2
Uploaded: 2022-11-25T12:23:10.381Z
Duration: 60 min
Description: LOWER STRENGTH WK1/D2

Sets 1 & 2: 70% of 1RM

Sets 3 through 5: 75% of 1RM

📍 Place the bar just above your feet.

📍 Engage your lats to pull the slack out of the bar. 

📍 Initiate the pull with your legs. Don’t allow your butt to come up first. Legs / butt / back should go up all together.  

📍 Reach full extension by locking out your hips and knees.

Barbell Deadlift

RPE 7-8

Find a weight that is challenging but your able to get all 5 repetitions.

Sets 3 through 5 increase weight from by a little. 

For example:

Set 1 & 2 you did 70KG so for the rest of th sets do 75KG. 


📍 Place the barbell on your upper back back.

📍 Plantar flex or foot on the box. 

📍 Lower yourself down until from knee is becomes parallel. 

📍 Allow your back leg to bend to help you reach your depth. 

📍 Keep your chest upright. 

📍 Focus on putting majority of the weight on the front leg.

Barbell RFE Split Squat

10 repetitions each side.

📍 Ankle on the bench.

📍 Body should be in one straight line. 

📍 Lift the bottom leg to the top squeezing your groin while holding for 1 second.

Active Copenhagen Groin Plank

RPE of 7-8

Find a weight that is challenging. 

12 repetitions on each side. 

📍Interlock hands together on the top of the barbell.

📍 Feet hip width apart.

📍 Keep hips squared up. Don’t allow hips to turn. 

📍 Eyes follow hands.

📍 One arm stays locked out while the other is bent and lowered to your hip.

Landmine Rotation

RPE of 7-8

Find a weight that is challenging. 

12 repetitions on each side

📍 Dumbbell at chest height.

📍 take step backwards lowering yourself just inches off the ground. 

📍 Front knee should be parallel or bellow depending on the height of the box. 

📍 Keep chest upright to focus more on the quads.

Goblet Deficit Reverse Lunge

C Series

You want to accumulate 50 deletions as fast as possible for each arm. 

If you need to break it down into few sets that’s ok. 

📍 Pinch the plate with your fingers. Don’t allow the palm to touch the plate. 

📍 Use your arm and shoulder to pull the weight up. 

📍 Flip the plate 180 degrees. Don’t cheat and catch on the sides.

LOWER STRENGTH WK1/D2

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