Name: Playbook - Eric Johnson - W3/D4
Uploaded: 2023-01-02T17:22:16.357Z
Duration: 60 min
Description: W3/D4

Superset (2 rounds) 
- Bear Crawls x 30 yards
- Half Kneeling Cable Face Pulls x 15 

- Incline DB Press 4 x 10 

- Cable Costal Press 3 x 10-12

Superset (3 rounds) 
- Cable Face-In Y Raises x 10 
- Cable Face-Away Lateral Raises x 10 

Superset (3 rounds) 
- Cable Katana Extensions x 15 
- Prone Leg Curls x 10 
- Stability Ball Leg Curls x 10

- Bear Crawls x 30 yards
- Half Kneeling Cable Face Pulls x 15

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawls

- Start in a half kneeling position, holding the rope with both hands, arms extended forward off the shoulders
- Pull the rope back toward your face, bringing your elbows wide
- Pause at full contraction
- Lower the weight with control

Half Kneeling Cable Face Pulls

Superset

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Incline DB Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Press your hands forward and together, engaging your chest
- Pause and let your arms return back to the starting position

Cable Costal Press

- Cable Face-In Y Raises x 10 
- Cable Face-Away Lateral Raises x 10

- Face the cable machine, grasping the cross crossed handles in each hand
- Raise the handles forward and up to overhead forming a Y
- Reverse the movement back to starting position with control

Cable Face-In Y Raise

- Stand with your back to the cable machine
- Grasp the cross crossed cables with each hand
- Raise the handles laterally up to shoulder height
- Lower the weight with control

Cable Face-Away Lateral Raise

- Cable Katana Extensions x 15 
- Prone Leg Curls x 10 
- Stability Ball Leg Curls x 10

- Stand with your back to the cable machine
- Grasp the cross crossed cables with both arms overhead but bent to 90 degrees
- Extend your arms, pulling the cable out to a Y with your triceps
- Return to starting position with control

Cable Katana Extensions

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Prone Leg Curl

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

W3/D4

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