Name: Playbook - Jason Walsh - Week 3 - Day 3
Uploaded: 2021-01-18T11:49:08.848Z
Duration: 50 min
Description: Week 3 - Day 3

Erin

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!

Julia

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. 🥵👍

Hannah

Gabby

Astha Singh

Brandi Heath

Love the exercises with the medballs! They might be some of my favorites. Went up a bit of weight today so yay!

Ashley Bower

Pull us were hard today plank with bench and ball was tough

Ryan Parker

Whitney

Phylli

Yoooooo...I’m ☠️ this workout was awesome. Can you make this a 12 week program? I’m addicted!!

Bonnie Kay

Amazing!! We’re almost at the finish line! One more week!

Yo! That plank with the ball progression....no joke!

Shellane

It was great. Can definitely feel my body getting stronger

Emma

Natascha

Final workout week 3. You should really be feeling body getting getting stronger and adapting to the format of the workouts. By completing this program, you're building an incredible foundation so keep it up!

- 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:  Med-ball slams  > Farmer walks >  TRX - Over the head shoulders > 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 - Over the head shoulders

Activation circuit (day 9)

- 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)

- Five rounds:  Bulgarian split squat  > Pull-up (jumping to bar) >  Split stance cable row > 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

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

Bulgarian split squat

- Use your momentum to pull yourself up
- Try to get your knees close to the bar

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 9)

- Three rounds:  Plank  > Russian twist > 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

- Feet on the bench and arms shoulder width apart on the bosu ball
- Back slight arched with the core tight and engaged
- Move the arms back and forth or in a circular motion

Plank - bench x bosu ball

- 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 9)

Week 3 - 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

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

Week 1 - Day 3

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

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

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!

ForHerSoul

Week 3 - Day 1

Maggie Bartig

Meagan

Week 3 - Day 2

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 3 - Day 3

Community

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