Name: Playbook - Jason Walsh - Week 1 - Day 3
Uploaded: 2021-01-18T11:45:03.670Z
Duration: 45 min
Description: Week 1 - Day 3

Erin

Great but looking for variation on the pull up?

Delaney

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

Lucia

Fantastic! I'm assuming the split leg and other one sided exercises are supposed to be done on both sides, but it was a bit confusing at first. Otherwise, loved the workout! Feel super energetic after every one. :)

Hannah

Jesse

Great, for me the it takes 90 minutes instead of 45 minutes. Something I haven‘t quite understand I guess…

Deniz

Those advances planks were wayyy too advanced!! I love these workouts please keep them forever!!

ForHerSoul

Brandon

Meagan

Tammie

Just got back to the gym so needed something foundational like this! 
Tough to get the 8 reps for pull ups in - is it better to rest during the set or reduce the the reps? Thanks!

Maggie

Accidentally did 15 instead of 8 reps beacause I enjoyed it so much. Wish I could come to LA and train with you!

Will

Laura

Love it. Has really helped me get back into a workout routine and the sequence of exercises feels challenging but seamless. Love the pull-up progression explanation. Def a goal of mine.

Lama Obeid

Good workout. Not all
The exercises adapted easily to home. Would be nice to see adaptations/alternatives proposed!!

Wasan

Those jump to bar pull-ups were tough but got them done!

Jen Gardiner

Harper Warner

Good! Was scared of the jump pull up exercise but it was fine!  Could do with a cool down routine at the end though

Shannon

I didn't have a band for some of the warmup exercises, but I love the variety and difficulty... Especially as someone who hasn't worked out in months, it's doable but tiring

Lena Ray

Agata

Hey jason! Is there an alternative to the jumping pull up on this day? I’m not very close to getting into the full pull up. Thanks so much.

Dayna

Very nice to see me starting some pull ups :)

Re VA

Ryan Parker

Kathryn Dorrell

Katie

You know how to put a pain in the ass workout together, haha. Do you get stronger when you do the workouts you hate? Rhetorical question...

Bonnie Kay

Steph

I feel like the runners high version of exercising with weights after today! I love feeling strong!

Ashley Bower

Awesome! I ended up misunderstanding the 10-10-10 rep cycle and did 30 reps total LOL.

Shelby

Only one set/rep of thrust with barbell? It differed from example video so I was confused

Stephanie Hinck

I added some sets to some rotations. I was at a new gym today so I had to modify a bit but still got sweaty and sore 💪

The thrust workout was very difficult to follow

Rhian

Love that these workouts are different and fun each time; sweat, heart rate up, strength... thanks!!

Whitney

It was good hard workout but the hip thrust only said one set of one rep. I did 3 sets of 10 reps. Thanks. Love the workouts. I ya e always been weak in my core so this is great.

Dead with the jump pull-ups. Could only do two sets. But I will conquer that feat!

Chris

Matt Burton

Steph Rivas

The main set is off. It says to do one rep/one set of thrusters. Don’t think that’s the goal. I did 3 sets of 10 as the rest of the workouts are laid out like that.

Love the workout in spite of the hardness.

Sandy

Split squats were difficult to get balance. Made a different exercise

David

Another mind blowing workout!!!! Phenomenal!

Justin

I think there’s an error in one of the movements. It has no rep amount.

Lillian Lockhart

Great!! But again it took me a little less than 2 hours!! 😑 But I did it!!

Bex Buzzie

Kelsey

It was the most difficult day by far but got through it!!

Final day of week 1. I hope you are enjoying the program. Focus on your form and pick up the effort.

- 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:  Med ball slams  > Landmine pushpress >  Farmer walks  > 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

- Reach to the top
- Slam, keeping your back straight 
- Pick up the slam velocity as you get more comfortable

Med-ball slams

- Shoulder's back, quality posture 
- Increase the weight as you feel more comfortable

Farmer walks

- The steeper your angle, the more challenging
- Pull back of your hands to the side of your head

TRX - Overhead shoulders

Activation circuit (day 3)

- Tempo: 3 sec down, 1 sec to top hold, 2 sec hold at top
- Find a pad or towel with enough support
- If you are new to this exercise, it might be more helpful to have the bench supported by weights or against the wall/rack

Thrust w/barbell (explained)

- Three rounds:  Bugarian split squat  > Straight bar jump chins(slow eccentric) >  Split stance cable row > 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

- Pad Down if you need
- Keep kettlebell tightly controlled 
- Lower leg to a 90 degree position

Bulgarian split squat

- Use the momentum to get to the top of the pull-up

Pull-up jumping to bar

- Front leg supports your straight posture
- Squeeze your shoulder blades
- Raise up to bent knee position to make it more challenging

Split stance cable row (progression)

Secondary circuit (day 3)

- Two rounds:  Plank (advanced)  > Russian twist > 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

- Aim to hold for 30-60 seconds
- Advanced, raise one or two stabilizers (arm or legs)or alternate arms and legs

Plank (advanced)

- Add one of the variations to make it more challenging
- 10 reps/touches each side for a total of 20 per set

Russian twists (w/variations)

Core circuit (day 3)

Week 1 - Day 3

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.

Week 1 - Day 1

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

rachel

Week 1 - Day 2

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

Julia

Week 2 - Day 1

Stephanie Hadden

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 3

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