Name: Playbook - Cody Wright - W6/D1 Bodyweight & Bands
Uploaded: 2023-04-22T03:08:09.358Z
Duration: 30 min
Description: W6/D1 Bodyweight & Bands

- 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

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

- Attach band at a high point
- Grab band with overhand grip with both hands, leaving ~12-18” between hands
- Drive elbows and wrists back, squeezing your shoulders pull the band towards your face
- Rotate shoulders up and out to further engage rear delta
- Slowly release tension off band and repeat movement for time/reps

Banded Face Pull

- Begin with a band in both hands with a reverse grip (palms facing away) about a fist apart from each other
- Curl the band up toward your shoulders engaging your biceps while keeping elbows pinned to your sides
- Slowly lower down until arms are extended

Banded Reverse Grip Bicep Curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Spread band apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Banded Tricep Pressdown

Upper Body

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat Pulses

- Begin with band over your shoulders and under your feet at shoulder width stance
- Lower upper body while keeping your back straight until your hamstrings are tight 
- Keep a slight bend in your knees
- Raise upper body back to standing position

Banded RDL

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twist

- Keeping your chin tucked without pulling on neck
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunch

Lower Body

W6/D1 Bodyweight & Bands

W1/D1 Bands & Bodyweight

Haven’t quite figured out those Turkish things but I’m sweaty and happy. 🙌🏼💪🏻

W6/D1 Bodyweight & Bands

More workouts from Cody Wright