Name: Playbook - Brian Gordon - UPPER DYNAMIC EFFORT WK4/D4
Uploaded: 2022-11-25T12:24:04.731Z
Duration: 60 min
Description: UPPER DYNAMIC EFFORT WK4/D4

W4 / D4

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 Then Drop Down Fast To Full Depth. 

📍 Hold The Bottom Position For 1-2 Seconds.

📍 Explode Up & Throw The Ball Has High As Possible. 

📍Keep Feet On The Ground. No jumping.

Pause Squat OH Throw

- Pause for one second at the top and bottom of the movements.

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

- 55% of 1RM 

📍 Grip the bar with preferred width.

📍 Bring the bar down to your mid chest.

📍 Push the bar straight up engaging your chest.

📍 Pause at the bottom then move the bar as fast as possible to the top.

Pause Speed Barbell Bench Press

Once you finish the overhead press go directly to the ball slam. 

Once you finish both exercises you can take 90 seconds of rest.

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

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

- 55% of 1RM 

📍 Hands slightly wider than shoulder width.

📍 Feet hip width.

📍 Don’t use your legs or hips.

📍 Push the barbell overhead as fast as possible.

📍Pause at the bottom below the chin.

Pause Speed Overhead Barbell Press

- Slam the ball as fast and hard as you can. 

📍 Ball over head. 

📍 Use arms and hips to generate force to slams the ball as hard as possible.

Overhead Medicine Ball Slam

Superset

- Tempo 3/1/X/1

📍Position a bar in a rack to about waist height.

📍Heels on a bench or box with your arms fully extended.

📍Your body should be straight hanging underneath the bar.

📍Flexing the elbow, pull your chest towards the bar touching your sternum.

📍Engage your glutes and core to limit your hips from swinging.

Elevated Inverted Row

- 3 second hold for each repetition. 

- 8 reps for both sides (rotate your body once you finished 8 repetitions or 16 reps on one side) 

📍Lift your legs so your knees are directly over your hips at 90 degrees.

📍Slowly lower one leg until they’re just above the floor then return to starting position.

📍Keep the band directly over the sternum. 

📍Engage the core to prevent rotation.

Banded Dead Bug

-  8 reps for T and Y (16 reps is one set) 

-  2 second hold at the top

📍 Use an incline bench to support your chest. 

📍 Shoulders down and back.

📍 Raise the weights up to form the letters Y and T.

📍 Keep your thumb up to the sky. 

📍Slight pause at the top.

Incline T & Y

-  Have to accumulate 100 reps. You can do 4x25 reps or 2x50 reps. 

-  Little rest as possible. 

-  Controlled reps too. Not fast. 

📍 Start with your arms at about 90 degrees.

📍 Slightly forward chest. 

📍 Extend at your elbows bringing the band down.

📍 Spread the band apart at the bottom for a deeper contraction at the triceps.

📍 Bend the elbows and control weight back to starting position.

Banded Tricep Pull Down

UPPER DYNAMIC EFFORT WK4/D4

Brian Gordon

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