Name: Playbook - Dr. Caleb Burgess - W2/D1 Week 2 - Day 1
Uploaded: 2024-04-19T04:48:14.919Z
Duration: 45 min
Description: W2/D1 Week 2 - Day 1

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:
- Start standing upright holding dumbbells as shown

Movement:
- Step backward so that back knee goes down toward the ground (it should barely tap the ground at the bottom)
- The front knee should track in line with the front of the toes (or close to this)...slightly in front or behind is acceptable
- Try to keep the minimal amount of weight on the back foot as possible
- Stand back up to the start position and then alternate sides on each rep

Tips:
- Try not to let the knee dive inward at all (it should track in line with the foot)
- If full range of motion is too difficult, reduce your depth (it may be helpful to tap your knee down to a raised height like a pillow, weight plates, etc)

Reverse Lunge - Dumbbells - Alternating

Set up:
- Anchor band to a high bar, door jam, etc
- Sit on the ground with chest tall as shown and take up slack of the band

Movement:
- Pull the bands down to the upper chest while pulling your shoulder blades back and together, thinking about squeezing an orange underneath your armpits
- Slowly reverse the movement and then repeat

Tips:
- You can use standard resistance bands but typically these are not heavy enough...using thick "pullup assistance bands" ("superbands") may be more appropriate (as is shown in the video here)

Long Sitting Lat Pulldown with Band - 2 Arm

Set up:
- Hold two dumbbells at arm's length with palms facing your body
- Feet should be about hip width apart

Movement:
- Tighten stomach as if you are about to get punched and then sit butt backwards by hinging at your hips and slightly bending at the knees
- As you bend over, keep your back flat and pull the dumbbells in towards your legs throughout the motion
- Once you feel a stretch in your hamstrings, stand up tall again while continuing to pull the weights towards your thighs
- Really focus on squeezing your butt cheeks tight together (glute contraction) when you stand back up

Dumbbell RDL - 2 Leg

Set up:
- Start with 2 dumbbells resting on your thighs
- If needed, use your legs to help push dumbbells up, one at a time, to the start position

Movement:
- Push dumbbells overhead and then slowly lower back to the start position

Tips:
- Most people will feel best with the elbows positioned slightly forward of the shoulders, as shown...however, you can adjust your elbows further back or forward depending on what feels best to you

Seated Dumbbell Overhead Press - 2 Arm

*Hold 2 sec at the top of each rep
*Goal is 8-15 reps
*Add weight in your hands if 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:
- Reach as far FORWARD with your hand/fingers as you can while raising it up toward the sky (try to think about keeping your arm as long as possible and don't let it bend as it comes upward)
- Hold for the prescribed time, then release and drop back down to the start position
- You should feel it mostly in your mid back by your shoulder blade (not in the upper shoulder/neck area)

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 Y - Shoulder Scaption - Off Bench

- Goal time: 30-60 sec

Set up:
- Start on your forearms and toes, so that you elbows are directly underneath your shoulders
- Raise up with your body in a stiff near-straight line (contract your stomach and glute muscles to "lock" your pelvis in place)

Tips:
***Try not to let the lower back arch or sag
***Avoid jutting your head forward or looking upward (keep it tucked with ears in line with shoulders, looking at the ground)
***You should feel your stomach muscles working and potentially your shoulders as well
***You should NOT feel pain or excessive pressure in your lower back

Front Plank - Forearms - Ground

W2/D1 Week 2 - Day 1

W1/D1 Foundational Strength - Intro

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

W2/D1 Week 2 - Day 1

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