Name: Playbook - Jason Walsh - Week 2 - Day 1
Uploaded: 2021-01-18T11:49:22.131Z
Duration: 45 min
Description: Week 2 - Day 1

Delaney

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

Julia

Jesse

I didn't have a box to do the step ups so I did dumbell lunges instead

Will

Astha Singh

It was good but took me really long - maybe I’m misunderstanding the rep counts? Are they per side?

Haley Kadish

One of my favorite ones so far! Nice job!!

Brandi Heath

Eleni Blanchard

Shannon

Harper Warner

Jannelle Morrison

A lot of times these circuits kinda rely on you either being the only person in the gym, or super creative.

Jason

Kathryn Dorrell

Kayla

Stephanie

Feels great! Today was the hardest one yet. That second to last series was the toughest. I can’t seem to figure out the full body TRX machine thing because I have no upper body strength.

Ashley Bower

Amazing workout, I love workouts that don’t need many equipments but effective.

Today felt rough. The workout was great but I was having a hard time getting into the groove of it. I couldn’t even finish the core part of the workout. But the fact that I did the hang hold for 30 seconds all 4 rounds made me really proud. My goal is to one day do a pull up.

Bonnie Kay

👍🏻, still trying to coordinate the Spider-Man crawls better

Whitney

Much more tired than last week. Was out of breath a few times during sets.

Ryan Parker

David

Insane!! Tough to complete, but that’s what it’s all about, right?

Justin

Awesome!! Still can't get it done in the right amount of time with which stinks but it's still awesome!

Bex Buzzie

Carolyn

Scully

It was tough 😂but I enjoyed it. Looking forward to day 2 I think😂

Emma

Those workout are enough for men cause I feel my chest working less ?
Still really good session, feel so good

David Bernard

Great job on completing week 1 and welcome to week 2! We pick it up a bit more on week 2. We add more sets and start reducing the rest time. I will also be introducing you to some new exercises throughout the workout. 

Ping us on @playbook_app with hustle and the team will repost

- 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

- Three rounds:  Single leg squat w/band (progression)  > Spider-man crawl  >  YTW's > 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

- I show you two progressions (with support, a towel, and no support)
- Work towards no support/bench
- Nice slow and controlled reps

Single leg squat w/band (progression)

- Stretch yourself out
- Push up and bottom of the movement

Spider-Man crawls

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

YTWs

Activation  circuit (day 4)

- 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

(You can do other variations as well - barbell, dumbbell, etc)

Landmine deadlift (explained)

- Four rounds:  Box step-ups w/dumbbells  >Kneeling DB Press >   3 Position Iso holds > 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

- Box height you can comfortably step on to
- Step up with single leg and bring other leg slightly through on top of box
- 8 reps each leg

Box step-ups w/dumbbells

- Tight posture, arm our for support
- Knee stabilized on pad or towel 
- Press dumbbell and lower with elbow at 45 degrees
- 8 reps each arm

Kneeling dumbbell press

- Three positions separated by a few degrees
- Try to hold yourself for 5-10 seconds in each position

Pull-ups (isos w/TRX - 3x hold)

Secondary circuit (day 4)

- Three rounds:  Full body rolls  > Cable crunch on bosu ball >   > Rest 45 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

- Roll 5-10x in each direction and come back

Full body rolls

Cable crunch on bosu ball

Core circuit (day 4)

Week 2 - 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.

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

Lucia

Week 1 - Day 3

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. :)

Hannah

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

ForHerSoul

Week 3 - Day 1

Maggie Bartig

Meagan

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 2 - Day 1

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