Name: Playbook - Henry Matthews - W2/D1
Uploaded: 2023-04-25T21:12:25.105Z
Duration: 30 min
Description: W2/D1

STRAIGHT SETS

WARMUP  ⇩
3-4 Sets Of 
1 Minute Of Aerobic Work
3 RDL
3 Row
3 Goblet Squat
3 Push-Ups

★ Aerobic work is any low impact aerobic activity (run, bike, skip) that will elevate your heart rate.

WORKOUT ⇩
Perform 3 Sets Of 20 Reps Each:

RDL
Row
Goblet Squat
Push-Ups

⇢ Rest for 20 seconds between sets ⇠

WEIGHTS ⇩
⇢ Easier Than Easy Level:
♂ 5-lb DB ♀ 2.5-lb DB
⇢ Easy Level:
♂ 10-lb DB ♀ 5-lb DB
⇢ Beginner Level:
♂ 20-lb DB ♀ 10-lb DB 
⇢ Intermediate Level
♂ 30-lb DB ♀ 15-lb DB
⇢ Upper Intermediate Level:
♂ 40-lb DB ♀ 20-lb DB
⇢ Advanced Level:
♂ 50-lb DB ♀ 35-lb DB
⇢ Proficient Level:
♂ 70-lb DB ♀ 50-lb DB

Program Notes: This week marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety.

To complete a dumbbell RDL with proper form, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. This is your starting position. From here, you want to think about pushing your butt back as far as you can.

Start with a light weight and build over time. Working with too heavy of a weight can put excess strain on your low back if you don’t maintain a neutral spine.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin. Do not round your back – keep your shoulder blades pulled back.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and return to a standing position, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

Double Dumbbell RDLs

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Double Dumbbell Bent Over Row

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Before you even initiate the press, you need to get the weights ready. Ideally, a friend would hand you the weights once you’re already lying down on the bench. However, that’s not always practical. If you’re using light to moderate weight, your best bet is to lift them from the floor to your knees.

Grip each dumbbell firmly, and then squeeze your shoulder blades together. Kick one knee up to drive a dumbbell to your shoulder. Then, drive the other knee up. (Be careful not to launch the dumbbells too hard and risk hitting your head.) As you drive the last dumbbell up, lay back down on the bench. You should start with both dumbbells over your chest, with your arms fully extended.
Squeeze your shoulder blades together and ensure your feet are actively pressing into the floor.

Slowly lower the dumbbells down toward your chest. The weights should fall both down and out to the sides. Lower until your upper arm is parallel (or lower) to the floor, or the weights themselves come to chest height. Keep your elbows under your wrists at all times.

Once your back is tight, and the weight is sitting at chest level, drive the dumbbells up and inward. Your hands should end up back on top of your shoulders.

W2/D1

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