Name: Playbook - Cody Wright - W3/D1 Full Body
Uploaded: 2023-07-06T18:52:28.162Z
Duration: 60 min
Description: W3/D1 Full Body

0.5 mi Run

Running

- 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 reps at bottom half
7 reps at top half
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 reps at bottom half
7 reps at top half
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

3 rounds of 21’s:
7 reps at bottom half
7 reps at top half
7 full reps

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Incline Bench EZ-Bar Spider Curl

3 rounds of 21’s:
7 reps at bottom half
7 reps at top half
7 full reps

- Lying on an incline bench
- Raise EZ-Bar above you to full arm extension
- Hinge at the elbow lowering the bar over and behind your head
- Extend your arms back up activating your triceps

EZ-Bar Incline Skull Crusher

Superset: Arms

Hollow Body Reverse Curnch

20/side

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

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W2/D3 Pull Day

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W1/D3 Pull Day

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W10/D1 Chest + Shoulders + Triceps + Easy Run

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W9/D6 Legs + Abs

W9/D5 Back + Biceps + Easy Run

W9/D4 Chest + Shoulders + Triceps

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