Name: Playbook - Cody Wright - W1/D1 Full Body
Uploaded: 2023-05-05T17:53:02.921Z
Duration: 60 min
Description: W1/D1 Full Body

5-minute EMOM

Pick one exercise:
Bike, Rower, Ski, or treadmill

- Perform exercise for target calories

- Once hitting target the rest of the minute is your rest time

- Perform 5 rounds

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

Ski Erg

- Run as fast as you can for the target distance

Sprint

Buy In

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent Over Row

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

Standing Barbell Shoulder Press

Barbell - Upper Body

- Stand holding a dumbbell in each hand in the racked position
- Step forward into a lunge keeping chest up
- Bring back leg forward standing up
- Step forward with opposite leg than used for first rep
- repeat alternating lunges for time/reps

Walking Dumbbell Front Rack Lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

10 reps each side 

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell Step Up

Dumbbell - Lower Body

3 rounds of 30’s:
10 reps at bottom half
10 reps at top half
10 full reps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

3 rounds of 30’s:
10 reps at bottom half
10 reps at top half
10 full reps

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Leg Curls

Superset: Legs

3 rounds of 30’s:
10 reps at bottom half
10 reps at top half
10 full reps

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope Cable Curl

3 rounds of 30’s:
10 reps at bottom half
10 reps at top half
10 full reps

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Tricep Pressdown - Rope

Superset: Arms

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Hold dumbbell/kettlebell in one hand
- Stretch opposite side obliques than the side holding dumbbell
- Flex side of obliques not holding dumbbell
- Return to starting position

Standing Weighted Oblique Crunch

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian Twist

- Start with your hands just outside the shoulders
- Bend at the elbows to come down keeping your body in a straight line
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs until your chin is above the bar
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

- Lay with your knees bent and your hands interlaced behind your head
- Bring your torso up, without pulling on your neck with hands
- Lower with a slow controlled movement keeping your core engaged

W1/D1 Full Body

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