Name: Playbook - Jason Walsh - Week 4 - Day 1
Uploaded: 2021-01-18T11:45:44.962Z
Duration: 45 min
Description: Week 4 - Day 1

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? 😂

Ashley Bower

Whitney

Amazing the progress and how much stronger I’m feeling compared to when I started 3 months ago!

Walking in taller, crawling out stronger!

Bonnie Kay

Good but challenging, didn’t finish it due to being limited on time. Will try harder next time.

Steph Rivas

Ytw’s continue to be the bane of my existence but got it done and feel better for it!

Natascha

Shellane

👍😂I am dead now but the work out was great

Emma

Final week team! This week, we scale back on the volume and increase the weight, especially on your primary movements. 

Let me know how you are progressing. Tag my team @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

- Four rounds:  Single leg squat w/band  > Spider-Man crawls >  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

- 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 10)

- 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
- We do less sets and reps today so you should increase the weight

Landmine deadlift (explained)

- Three rounds:  Box step-ups w/dumbbells  > Kneeling dumbbell press >  Pull-up (negative slow release on TRX) > 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
- We're doing less sets and reps today so you can go a little heavier on the weight

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

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

Kneeling dumbbell press

- You can do this from the bar if you do not have a TRX
- Each rep gradually lower for 3-5 seconds

Pull-up (negative slow release on TRX)

Secondary circuit (day 10)

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

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

Full body rolls

Cable crunch on bosu ball

Core circuit (day 10)

Week 4 - 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?

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

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

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 4 - Day 1

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