Name: Playbook - Byron Fulkerth - W3 Full body/ Back Squats
Uploaded: 2023-01-14T19:58:30.504Z
Duration: 70 min
Description: W3 Full body/ Back Squats

This is a full body session with the Back Squat as a primary focus for your strength intensity.

-With a supinated grip, grab the Barbell just outside shoulder distance
-Brace your core 
-Retract your lats and pull the bar towards your sternum

Supinated barbell row

-Standing elevated with parallel feet
-Retract your lats and hinge at the hips, maintaining a neutral spine 
-Send your hips back, maintaining a vertical Shin

Tbell Deadlift

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Increase the weights by 5% from week 2 an increase of 10% from week 1

Barbell back Squat

Seated in a Straddle Position 
Curl Kettlebell into Front rack position 
Press from Front Rack to Overhead Position

Straddle Press

-In a beast position, wrists stacked under shoulders, knees under hips
- Row kettlebell to help alternating hands
-8 each side

Beast Row

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

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