Name: Playbook - Coach Calli - W4/D4 Push B
Uploaded: 2023-12-01T18:22:39.005Z
Duration: 35 min
Description: W4/D4 Push B

Compound lifts are fewer reps, higher intensity. Increase the weight from last week.

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• Go down into squat position, get hips low while keeping chest mostly up.
• Put elbows on inside of knees, and drive elbows out to widen knees.
• Both feet on floor, one hand on floor and rotate other arm up.
• Finish with air squats

Squat mobility warmup

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Warmup

- Start on your hands and knees 
- Extend one arm and the opposite leg, keeping core engaged
- Can either alternate, or complete all reps on one side then switch

Bird dog

Dumbbell FrontRack squat

- Holding two dumbbells, rest part of each one of your shoulders
- Keeping chest up, squat down to at least parallel
- Push feet through floor to stand up

FR squat, DB

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Use momentum to do one continuous movement

KB swing

Superset 1

- Set a bar (or use a bench) around knee height
- Place ankle over the bar (or toes on the bench)
- Step away from bar/bench, placing weight on front leg
- Bend front leg, lowering back knee towards the floor
- Push up through front leg to come back up
- Perform all reps then switch

Note: shown using weight, but perform at bodyweight first. MUST HAVE GOOD FORM BEFORE LOADING

Bulgarian Split Squat

- Hold the dumbbells up on your shoulders
- Elbows pointing forward/down
- Raise one knee towards your chest at a time by squeezing your core
- Hold at the top. Alternate sides

Reps are written for EACH SIDE

Dumbbell suitcase march

Superset 2

- Adjust leg press machine as needed
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Superset 3

- Adjust leg extension machine to your body
- Select weight
- Extend your legs, squeeze quads hard
- With control, lower legs back to starting position

W4/D4 Push B

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