Name: Playbook - Byron Fulkerth - W4 Full body/ Strict Press
Uploaded: 2023-01-14T20:25:30.139Z
Duration: 65 min
Description: W4 Full body/ Strict Press

This is a full body workout with the barbell strict press the primary compound lift we will focus our intensity on!

- Grip the bar with a pronated shoulder distance grip 
- Initiate a pull up by pulling the elbows down to your sides 
- As you reach the top position of the pull-up, pull the bar to your hips 
- Extend through the elbow to complete the motion

Muscle up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
DELOAD 50% of the weight you used in week 3.

Barbell military press

- Grip the bar outside Shoulder width 
-protract your shoulders and pull your delts to the bar lengthen your lats and drive elbows high 
-Stack your shoulders hips and heels over each other
-create tension in the floor with a tripod foot (equal pressure, big toe, heal, and baby toe)
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your tripod foot

Front squat

-Kip into a handstand position
-Brace your core and squeeze your adductors bringing your legs together 
-Take small steps with your hands in order to maintain stability.

Handstand Walk

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Pull-ups

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

W4 Full body/ Strict Press

Full Body/Bench

Full body/ Back Squats

Treadmill Hill Intervals

Full Body/ Deadlift

James Nguyen

W4 Full body/ Strict Press

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