Name: Playbook - Cody Wright - Workout #2 - Full Body (Squat Focus)
Uploaded: 2022-05-09T17:20:26.541Z
Duration: 45 min
Description: Workout #2 - Full Body (Squat Focus)

- 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

Barbell back squat

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

-control the tempo down
-full range of motion all the way down 


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If you cannot do 1 strict pull up, start from a box and get your head over the bar and control down as slow as possible for 5 reps.

If you cannot control yourself at all add a heavy band

Pull up

Dumbbell single leg deadlift (3s eccentric)

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Push through the balls of your feet
- Engage your calves as you go up