Name: Playbook - Jason Walsh - Week 3 - Day 1
Uploaded: 2021-01-18T11:49:15.752Z
Duration: 50 min
Description: Week 3 - Day 1

Delaney

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

Good but took me a looong time - thinking I’m counting the YTWs wrong

Haley Kadish

AMAZING! I’ve had such a great time doing this program and it makes me excited to work out

Maggie Bartig

Will

Julie

Jenn

These trainings take me about 1.45 to 2 hrs to complete in it’s entirety and I’m not really resting. I’m not sure what I’m doing wrong

Ana luisa Diaz falcon

Alejandro Jacobo

If we don’t have a cable machine for cable chops what can we substitute?

Jannelle Morrison

Jamie Shawver

Jason

Alright I have some questions for you Jason...
1. How do you do this in a sweatshirt?
2. How do you do this in like 50 minutes?! It takes me almost 2 hours... 
3. Will I EVER be able to do a pull up?

Ashley Bower

Paige

Bonnie Kay

Ryan Parker

YTWs hurt my lower back today, needed to engage my core more. Secondary circuit killed; shaking like a leaf.

Whitney

Ashley Carter

🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️

Phylli

Tora Alexandersen

Lizzie

Challenging without giving me something I couldn’t do

Jenna

I’m having a tough time figuring out what weight to use with the landmine lifts. I’m used to lifting fairly heavy but I’m having a hard time adhering to the rest intervals. Which is more important for this program, weight going up (with good form of course) or rest staying low?

Lauren

I absolutely love thus program! Most equipment needed is in the crossfit room in my gym so I don’t have access if there’s a class but I manage to do it at least 3 times a week yay🙌🏻💪🏻

Sylvie

I decided to put just a little bit more weight for the landmine exercises and I’m officially dead.

Macie Jane

Hard but great. I’m overweight so I’m struggling but am finding I’m looking forward to these work outs than any other I’ve done

Natascha

Alright, alright, here comes week 3. In week 3 we pick up the set and rep count a bit in the activation circuits, primary, and secondary circuits. 

With the volume increasing, you can slightly reduce the weight you are using. It is important to stick to the tempos and volume to get the most out of the workout. 

I appreciate your hardwork. Brie and the crew here at Rise Nation giving you a fist bump.

- 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

- Four rounds: Body weight 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 7)

- 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)

- Five rounds:  Reverse lunge > Landmine pushpress > Pull-up progression (3 isos) > Rest 30 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
- Picking up the volume and reducing the rest time, so go lighter on the weights

- 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

- 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 7)

- Three rounds: Cable chops  > Lateral crunch progression on bench > Rest 30 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 7)

Week 3 - 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

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

Julia

Jesse

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

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

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 3 - Day 1

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