Name: Playbook - Jason Walsh - Week 2 - Day 3
Uploaded: 2021-01-18T11:49:28.972Z
Duration: 45 min
Description: Week 2 - Day 3

Delaney

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...

Lucia

Great! My knee and back injuries are starting to feel a lot better! Also, I’m guessing the plank pull is supposed to be 8 reps instead of 8 minutes since this is supposed to be okay for beginners.

Hannah

Oooooh! This are getting (even) tougher! 😅

Kristin

Please tell me those planks with cable rows aren’t actually 8 min each. I could only do 1 min each time 😳😳

I crawled today.. i crawled...LOL so i guess my ass is being kicked!

ForHerSoul

For the 8min plank with cable pull, are we holding the plank for 8 min or 8 min of going back and forth from each side?

Cassie

Jesse

Provide alternative exercises if you don't have the right eqpt

Gabby

Great. Except I think there is a mistake on the plank with the cross band. I think it is 8 reps and not 8 min 😌

Daphné Baldassari

Excellent! It's the first time a workout has actually wiped me out. I love it! Bring on more

Will

Julie

Great total body workout that focused on a lot of core strength!

Nicole

Haley Kadish

8 minutes in a plank and pulling !!!!! Maaaaaan !

Ana luisa Diaz falcon

Brynn

Jannelle Morrison

Jamie Shawver

There appears to be a mistake in the second circuit.  I don’t think you meant 8 min.

Jennifer

Awesome, feel well every time I finish one of your workouts !!

Re VA

Today was probably the roughest gym day yet. I had an “I give up” moment but did manage to power through. The med ball ab exercise is difficult but really fun! However, I can’t yet do the plank rows to save my life.

Ashley Bower

I think there might have been an error for timing.  8 min for the plank cable row is I think a bit much, I think it meant 8 pulls. So I rolled with that. Otherwise, enjoying the workouts and guidance!  Thanks so much!

Kristen

I’m sweating. I got aggression and frustration out. I feel better. I feel weaker and stronger at the same time. I can’t get enough of these workouts!! 💪💪💪

Bonnie Kay

Good workout . Down to 1:10 minutes to compete. Plank arms pulls were tough form lapsed at the end. Other movements that were repeated were easier. V ups were noticeably easier until last set.

Ryan Parker

Olivia Trivett

Phylli

Meagan

Just wondering if there was another exercise we could do instead of medballs? Tokyo gyms are kinda small and limited..!

Yuiaaaaaa

One typo: says 8 min but should say 8 reps I think on plank?

Carolyn

Good but I wonder why not put the mb slams in between the rowing exercises? Although one is in a plank and the other kneeling we’re still performing a pulling movement.

Shellane

Emma

It is our final day of week 2.  Great job sticking it out these two weeks and I hope you feel yourself learning and getting stronger. 
 
Let my team and I know you completed week 2 at @playbook_app.

- 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:  Med ball slams  > Farmer walks >  TRX shoulder > 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

- Start standing up to get the motion down
- As you get comfortable, put your body more at an incline

TRX - Shoulder rotations

Activation circuit (day 6)

- 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)

- Four rounds:  Landmine reverse lunge  > Plank with cable row >  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

- You can use a dumbbell as well if you do not have a landmine
- Cup your hands at the top (keep your arms locked)
- Step back with your knee slightly touching the floor

Landmine reverse lunges

- Plank position, back slightly arched
- Keep the hips centered
- Pull into so your arm is at 90 degrees
- Can raise your leg to make it more challenging

Plank with cable row

- 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 6)

- Three rounds:  Ball throw variations > V-ups > 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

- Try to use a dynamax ball, not a hard ball (some gyms may not allow this) 
- Pick up the pace as you get the form down
- 10 each side

Med-ball toss

- Slow and controlled reps
- Extend up to touch your shins

V-ups

Core circuit (day 6)

Week 2 - 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

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

Julia

Week 2 - Day 1

Stephanie Hadden

Week 2 - Day 2

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 2 - Day 3

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