Name: Playbook - Jason Walsh - Week 1 - Day 1
Uploaded: 2021-01-18T11:49:24.687Z
Duration: 45 min
Description: Week 1 - Day 1

I would love some other options if there’s no landline available. Thanks!

Bridget

Challenging, but in a good way. But it did take me longer than 45 min though, more like an hour.

Good and difficult. Great mix. Thank you!

Stephanie Cochran

Good! I enjoyed doing something other than the typical lifts!

Lisa Cruz

Vexus

Love how functional it is! DNF only because of an outside interruption.

Annaleis

Awesome! Love all of the moves. Great workout

That was so challenging but broken up enough to follow along and keep up. I do wish it had modifications for some but I just slowed down and lowered the weights until I got the hang of it. 🔥 🌶️

Delaney

Lucia

Loved this! Wish there was more after four weeks!

Hannah

stacy

Always come back to this series to consolidate the foundation.

Cherry Lamb

Second time I've done the program, first time doing it in a weaker body. Thanks for everything, looking forward to progressing.

Stephanie Hadden

It would be nicer if the hole exercise is shown and not just how often…

terri

Franziska

Emily

This was KILLER! I will never be a superhero 😬

Amanda

I’ve tried a handful of different “celebrity trainer” workouts on the Playbook app and you’ve got the best cueing & explanations of individual exercises. Thank you!

Alexandra

More info on positioning. And alternates if you don’t have the equipment

Ella Chriske

Monty

It was great!! Those pull ups killed me. I enjoyed it and definitely challenged myself

Julia

Feels good to get back in the gym. Got my heart rate up but wasn't so difficult I couldn't complete it.

Vanessa

Omg that made me feel like a badass and was sooo fun!

ForHerSoul

Nina

i'm SO ready to take on the superhero challenge! thanks for making such a great program!!🤩❤️

Liza

Had to switch up a few things bc I work out at home, but pretty awesome!

Stephanie

Cernei Cristina

Jesse

Kira Latoszewski

Hard but awesome! Looking forward to the rest of the program! Thanks for sharing your work with us 💪🏻🙌🏻

Robyn

Great! Would love another program from you Jason 😊😊😊

Meagan

It was great. The first 15 rounds...confuse about that. Is it 15 rounds....doing it 15 times?

Jozanne

This was awesome! Thank you for your instructions and I really enjoyed it!

Katelyn Campbell

Love it! Well explained, simple, quick but effective!

Milla Rautio

Fun workout lots of variety and no boring moves!

Julia Ujvarosy

It was awesome!!  Im at home (COVID) and would love some tips for when I only have dumbbells and a med ball

Ashlyn

Good! Enjoyed the activation and mobility exercises at the beginning. Something I don’t do enough but know I should

Jennifer Martin

It was good but I wish you could somehow list the equipment necessary for the workout. Just so I could prepare and improvise beforehand. Thank you!!

Marianna

Something instead of walking at the beginning? That super series with YTU? My wrists is not comfortable with this exercise

Wiktor

This is an amazing work out! No wonder Brie looked so good!

Tammie

Awful haha 
Thank you for the butt kicking!

Lydia

Hey there, Jason Walsh coming to your from Rise Movement studios in LA. I had a blast getting Brie Larson in superhero shape for Captain Marvel. You can think of this program as the 2.0 version. 

This is the same program I used for Brie and a similar one I have used for my other top clients such as Bradley Cooper, Matt Damon, Emma Stone and others. This is my foundation program! 


Tag us in your  videos on Instagram at @playbook_app. We'll give you a shoutout!

- Rolling out the key muscles and trigger areas to loosen up 
- We do this every workout for 5+ minutes

Foam roll series

- Go for 12-15 reps / steps in each direction

Mini-band lateral walk

Mini-band walk squat position

Mini-band walks diagonal feet position

- Follow my guidance
- Do 6-8 reps each side with a slow controlled pace

World’s greatest stretch

- Two rounds:  Hip thrust > Hand walk outs >  YTWs > Rest 60 seconds > Repeat
- Identify the equipment you need for the circuit ahead of time
- Go right into the next exercise with no rest. Rest after the last exercise

- Hells drive into ground
- Back firmly supported by bench
- Squeeze at the top of the rep, come down slowly

Hip thrust

- Walk our with your hands, but don’t drop your hips
- Slowly walk back up

Hand walk outs

- Grab a 2lb weight (harder than it looks) to start

YTWs

Activation circuit (day 1)

- Tempo: 3 sec down, 1 sec at the bottom, 1 sec upward
- If your gym does not have one, put a towel against the wall (ideally tuck in corner with the towel padding the wall)
- If you are new to the deadlift, make sure to listen to my explanation and start with low weight

Landmine deadlift (explained)

- Three rounds:  Reverse lunge  > Landmine pushpress >  pull-up progression > Rest 60 seconds > Repeat 
- Identify the equipment you need for the circuit ahead of time
- Go right into the next exercise with no rest. Rest after the last exercise

- Cup your hands at the top (keep your arms locked)
- Step back with your knee slightly touching the floor

Landmine reverse lunges

- Bar at your chest with hands locked
- Squat position and explode up to your toes
- Add more weight as you feel more comfortable with your form

Landmine push-press

(Check out my pull-up progression video in the "videos" tab where you can pick where you are comfortable in the pull-up progression series)

Pull-up (assisted w/TRX & jump)

Secondary circuit (day 1)

- Two rounds:  Cable chops > Lateral crunch progression on bench > Rest 60 seconds > Repeat
- Identify the equipment you need for the circuit ahead of time
- Go right into the next exercise with no rest. Rest after the last exercise

- Adjust the cable to come from the top of the machine
- Focus on a stable core and aligned posture

Cable chop

- Do one of the progressions depending on how comfortable you feel
- Make sure you are stabilized on the bench

Lateral crunch progression on bench

Core circuit (day 1)

Week 1 - Day 1

Tough especially on the pull-up negatives after Day 1 two days later.

rachel

Week 1 - Day 2

Erin

Great but looking for variation on the pull up?

Such good workout!! I am not really in shape, so the supersets are impossible to complete without rest

Week 1 - Day 3

You’re starting to kill me but in a good way I think

Week 2 - Day 1

Week 2 - Day 2

Fucking awesome i feel the hero body coming in

Gracie

I felt faint after the hip thrusts,  so I ended up dividing this workout in 2 days...

Week 2 - Day 3

Loved it! I can feel myself getting stronger. :)

THIS WAS HARRDDDDD! I ALMOST GAVE UP LIKE 10 times and it took me 1.5 hrs!!!!!!!!!!!! But i feel great!

Week 3 - Day 1

Maggie Bartig

Week 3 - Day 2

Hi there! I’m loving the style of these work outs. Full body 3x a week works well with my running training as well.

I would love to see a second version! This is my second time completing the program and I’m ready for more!

I am pooped! The jumping pull ups were fine until #6, and my core gave out at 30s on the pay ball, so I split the reps in two. 🥵👍

Week 3 - Day 3

Alejandro Jacobo

Today was a great workout! It was really tough but I can already tell I’m a lot stronger than I was at week one. The one legged squats especially are still a challenge for me on my right foot - I still don’t have all the strength back that I had prior to the few surgeries I had on it, but I can see that these exercises are helping. Excited for the rest of the final week of month 1, PS, those risenation sweatshirts and sick and do you sell them? 😂

Week 1 - Day 1

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