Name: Playbook - Grant Weeditz - Power🆙 4
Uploaded: 2021-01-18T11:49:25.992Z
Duration: 50 min
Description: Power🆙 4

Did I do it wrong? It only took 30 minutes

Let's generate explosive force through the powerful movements ahead⏩⏩⏩
Remember that even though power is the goal. Control must be maintained. Check out the tempo throughout the demonstration videos. Do your best to adhere to speeds shown.

Place two plates or another elevated surface just outside shoulder width apart on the floor.
Place hands just inside that surface on the ground.
Perform explosive push-up and hip hands into higher surface.
Tap quickly and hop back down catching yourself in the next push-up.
Perform continuously for the given reps without stopping.

Plyo Push-up

Stand on the elevated surface.
Put KB with chain/s on the floor between plates.
Perform squat row by explosively pulling KB up and to the hip.
Opposite elbow should be pressing heavy into knee/thigh to provide leverage and rotational power.

KB Squat Row (chains)

Power Push-up & Row

Finish with...
10 wide push-ups
10 close push-ups
10 wide push-ups
10 close push-ups
Controlled tempo. Not plyo.

Push-up Wide/Close

Remove chains and rep out for given reps on each arm. Two sets each back to back.
No rest.

Squat Row

Use a battle rope with a solid ⚓️ point.
Move closer to anchor to make movement lighter, further away makes it heavier.
This is just as much core and upper back as it is shoulders, so don't get lazy and rush reps.

Sit on heels and lean back away from anchor point.
Achieve full lockout overhead if possible.
If lockout isn't possible because of upper back strength, move closer.

Battle Rope Press IN

Stay seated and switch grip on rope so palms are down, rope ends pointing behind you.
Raise arms slowly to sides.
Stop at top position for a count before lowering.

Rope Raise IN

Sit on heels and lean forward away from anchor point.
Achieve full lockout overhead if possible.
Lockout should be easier to achieve since the chest and shoulders get to work a lot here.
Core will be challenged heavily. Stay tight and drawn-in.

Rope Press OUT

Stay seated and switch grip on rope so palms are down, rope ends pointing in front of you.
Lean forward against resistance of rope.
Raise arms slowly to sides.
Stop at top position for a count before lowering.

Rope Raise OUT

Battle Rope Shoulder Circuit

Use wide stance holding both rope ends with one arm.
Pull rope towards body without losing plank position.
Hold for 10 seconds each arm x 3 rounds = 60 seconds total.

Rope Pull Plank

Power🆙 4

Michael

Wasn’t a fan of the twisted side plank with the bottom foot elevated. I feel that more in the back which I’m pretty sure that’s not where you are suppose to feel it

Brian

Jeffrey

120 DB Push/Pull + Side Sled Shred

Adam

Maii Poo

Wassup Grant!  

Wanted to reach out and see what your opinion is of this platform.

John Wolf

Lone Kettlebell Leg Day

Mace Madness

Sovi

Did it in 7mins and around 34 secs. Hard to tell cause I hadn’t set up machines prior to starting. Wasted time there.

Deposh

Gym Jones Triathlon

Alexandre

Scorcher 6x6

The Gun Show !

Power🆙 3

Kyle Hart

Frank Sh

Good workout, but getting that ‘Battle Rope’ to myself was tricky. Had to substitute with weights; thank you 👍

Power🆙 4

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