Name: Playbook - Dr. Caleb Burgess - W1/D5 Week 1 - Day 5
Uploaded: 2024-04-19T04:48:14.913Z
Duration: 45 min
Description: W1/D5 Week 1 - Day 5

This is a dynamic warmup designed to prepare your body for the workout ahead while taking minimal time from your actual workout

Set up:
- Typically with feet about hip to shoulder width apart, although you can vary your foot position and how much your toes point outward depending on what feels most comfortable for you

Movement:
- Squat down as if you were going to sit down into a chair behind you
- Your weight should be evenly balanced in the middle of your feet
- Stand up by reversing the movement

Bodyweight Squat

*Hold 2 sec each rep

Set up:
- Hold a band between both hands and take up the slack so that you have some tension in it already when hands are close together
- Stand tall with your chest high, and tilt your shoulder blades back softly and hold

Movement:
- While keeping your elbows at a 90 degree angle, slowly pull the band apart while also keeping your elbows against your trunk (don't let your elbows drift backward or out to the side)
- Hold for the prescribed time, then slowly bring your arms back in to the start position

Standing Shoulder External Rotation at 0° with Band - 2 Arm

- Hold 3 sec per rep

Set up:
- Place your hands on the wall at about the level of your stomach

Movement:
- Slowly walk backward while pushing your hands into the wall letting your chest move downward toward the ground
- You should hinge at the hips as this happens (butt gets pushed backward)
- Hold for the prescribed time, and then walk back up to the start position
- Repeat for the prescribed reps

Standing Thoracic Spine Extension - Wall Push Walk Away

*Hold 2 sec at the top of each rep

Set up:
- Lay on your back with your knees bent and a looped resistance band around your knees
- Place feet FLAT or on HEELS (shown), depending on what feels best to you

Movement:
- Rock your pelvis backward (tuck your tailbone up/in) so that your hands move backward (this should flatten your lower back on the ground)
- Squeeze your butt cheeks together hard, push the band apart with your knees and then lift your tailbone off of the ground while keeping your lower back rounded and keeping your pelvis tilted backward
- At the top of the motion you should feel your butt and back of thighs working and likely a stretch in the front of the thighs or groin region
- Hold this position for the prescribed time and then slowly return to the start position

***You should NOT feel pain or pressure increase in your lower back and you should not let your lower back arch as you lift up toward the top

Supine Bridge with Band Around Knees

*Reps are in EACH direction (i.e. 10 reps means 10 steps in each direction)

Set up:
- Place a band around the front of your feet
- Drop down into a partial squat

Movement:
- Step sideways, leading with the KNEE, not the foot
- Follow with the trailing leg, making sure not to step too close to the front foot in order to maintain constant tension in the band

Tips:
- Think about BOTH feet pushing out into the band the WHOLE time (even the trail leg)
- Leading with the knees and not the feet keeps you from allowing the knees to fall inward during the exercise (try to keep this from happening)
- Go slow and stay controlled to keep constant tension in the band and a burn in your glutes!

Lateral Walks with Band Around Forefoot

Dynamic Warmup

Set up:
- Typically with feet about hip to shoulder width apart, although you can vary your foot position and how much your toes point outward depending on what feels most comfortable for you
- Hold dumbbell or kettlebell as shown, with elbows tucked in toward dumbbell and weight resting against your chest throughout

Movement:
- Squat down as if you were going to sit down into a chair behind you
- Your weight should be evenly balanced in the middle of your feet
- Stand up by reversing the movement

Tips:
- If your back hurts, try bracing your core (take a deep breath in and tighten your stomach as if you were about to be punched in the stomach) and squat down as far as you can while keeping your spine in a neutral position
- Breath out at the top, take a breath in and repeat for prescribed repetitions

Goblet Squat - Dumbbell

Set up:
- Lay down on a slightly inclined bench, face down

Movement:
- Tuck chin, reach down and grab dumbbells in both hands, and row the weight so that the hands go to the sides of your stomach
- Allow your shoulder blades to round forward around your ribcage as you bring the dumbbells back down towards the ground

Tips:
- If you have any shoulder pain at the top of the movement, make sure you are not allowing the front of your shoulders to tip forward as you row (especially at the top of the row)
- If this still doesn't help, either decrease the range of motion (don't pull up as high) or lighten the weight to what you can tolerate

Chest Supported Row - Incline Bench - Dumbbells

*Hold 2 sec at top

Set up:
- Start with knees bent ~90 degrees or slightly more, with trunk reclined at ~45 degrees backward, upper back resting on a bench/bench/chair/bed, etc
- Ideally the height of the bench/box should be up to the level of the lowest part of the shoulder blade bones
- Place a dumbbell on your lap at your hip crease or lower stomach (use a pad, folded towel, or pillow as needed for comfort)

Movement:
- Contract your abdominal muscles and hold, then dig both heels down into the ground, contracting your glutes and abs as you "thrust" your hips upward
- Try not to arch at the lower back by imagining making a "C" with your spine so that the open part of the "C" is facing upward

Feel:
- You should feel your butt and/or your hamstrings/stomach working (and possibly a stretch in quads/front thighs at the top of the motion)
- You should NOT feel the most work being done by your lower back or have any pain or excessive pressure in the back

Hip Thrust - 2 Leg - Dumbbell on Lap

*Goal is 8-15+ reps

Set up:
- On your hands and toes, with hands typically slightly wider than shoulder width apart
- Contract your stomach/abdominals as if someone was about to punch you in the stomach and you were bracing for impact

Movement:
- Inhale as you slowly bend your elbows and lower yourself to the floor, keeping your elbows generally in the "arrow" position (not flared out to the side) and keeping head/spine in a good position (rigid) as you perform it
- Exhale while pushing yourself back up to the start position

Tips:
- Keep a tight core throughout the entire push-up, keeping your body in a straight line from head to toe without sagging in the middle or arching your back.
- If needed, perform with your hands on an elevated surface like a bench, box, bed, sofa, or chair to make it easier

Pushup - Standard on Floor

*Hold 2 sec at the top of each rep
*Goal is 8-15 reps
*Add weight in your hands if 15 reps is too easy

Set up:
- Lay face down on a bench as shown (If you don't have a bench, lay on the edge of the corner of your bed, or just lay on the floor with some pillows under your trunk placed vertically)

Movement:
- With arms straight lift them straight up so that your body and arms make a "T" position (using your middle back/lower shoulder blade muscles to do so (don't let them shrug up toward your ears)
- Hold for the prescribed time, then release and drop back down to the start position

Tips:
- If this bothers or pinches your shoulders, don't lift your hands/elbows as high
- If this bothers your lower back and you can't keep it from arching, place 1-3 pillows under your stomach to help flatten it out

Prone T - Horizontal Abduction - Off Bench

*Goal is 5-10 reps on each side

Set up:
- Tighten your stomach and flatten your lower back on the ground (you will attempt to keep it there throughout the movement)
- Raise your hands straight out in front of your face and your knees should be directly above your hips with and bent to 90 degrees (this is the start position)

Movement:
- Without letting your low back move from the ground (keep it flat and pushed into the ground), slowly lower your opposite arm and leg as shown, lightly tap the ground, and then come back to the start position
- The other arm and thigh should not move as the other arm and leg are moving
- Alternate sides and repeat

Keys:
- STOP the exercise if your lower back starts to hurt or you feel a build up of lower back pressure and you can't change this by tightening your core harder or flattening your lower back more on the ground
- STOP if you can't maintain the positioning of your lower back on the ground throughout the movement

Supine Deadbug - Standard

W1/D5 Week 1 - Day 5

W1/D1 Foundational Strength - Intro

This is a good combination of exercises. My body feels good finishing this routine.

W1/D5 Week 1 - Day 5

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