Name: Playbook - Cody Wright - W3/D1 Full Body
Uploaded: 2023-05-05T17:53:40.801Z
Duration: 60 min
Description: W3/D1 Full Body

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

Barbell Push Press

Burpee Over Barbell

Barbell - Full Body

3 rounds of 21’s:
7 Bottom Half Reps / 7 Top Half Reps / 7 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 21’s:
7 Bottom Half Reps / 7 Top Half Reps / 7 Full Reps

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

Lying Leg Curls

Superset: Legs

7 Bottom Half Reps / 7 Top Half Reps / 7 Full Reps

Barbell Spider Curl

Barbell Skullcrusher

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

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