Name: Playbook - Jason Walsh - Week 4 - Day 2
Uploaded: 2021-01-18T11:44:34.034Z
Duration: 45 min
Description: Week 4 - Day 2

Erin

Jesse

Jannelle Morrison

I can’t believe it. One more day til I’ve done this thing for a month!!!

Ashley Bower

Kicked my ass—like a workout should 💪

Bonnie Kay

Thanasis Troboukis

Sandy

For being down 1 ankle, this was a great workout because I could still do the whole workout and not modify anything for my ankle. Getting stronger everyday!! I added more weight and it wasn’t a crazy struggle. (I didn’t go super heavy just because I am paranoid about my ankle right now). I’m sad I only have one workout left with this challenge so I’m hoping more come this way!

Treadmill and bar weren’t available so I had to adjust

Steph Rivas

Jenna

Meagan

Amanda

Shellane

It was hard🙈but I got through it and I am feeling great

Emma

Natascha

- 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:  Butterfly thrust  > Hand walk outs >  Band upright rows > 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

- Make sure you grab a pad to protect yourself
- Start with 50 lbs or less. Increase the weight as you get more comfortable
- Make sure your hands support the weight
- Feet together in butterfly position

Butterfly thrust

- Walk our with your hands, but don’t drop your hips
- Slowly walk back up

Hand walk outs

Band upright rows

Activation circuit (day 11)

- Tempo: 3 sec down, 1 sec at the bottom, 1 sec upward
- Use a depth gauge if needed 
- Want to progress so there is no bench behind you. 
- Butt slightly at or below knee level
- Less sets and reps today, you should pick up the weight

Landmine squat explained (progression)

- Three rounds:  Dead-sled  > Single arm dumbbell press >  Side plank 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
- Today we do less sets and reps so you can increase the weight a bit

- If you have a sled in your gym, use that, otherwise, do the sleds on your treadmill 
- Turn the treadmill off
- Push/run against it
- Pick up the pace as you get the movement down

Dead-sled

- Start with a lighter weight to get the form and positioning down
- Listen to the video to understand the motion

Single arm dumbbell press

- Plank on your side front facing the machine
- Pull cable in so your arm is at 90 degrees
- Raise a leg to make it more challenging

Side plank cable row

Secondary circuit (day 11)

- Three rounds:  Russian twist  > Plank - bench x bosu ball  > 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

- 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)

- 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

Core circuit (day 11)

Week 4 - Day 2

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

Julia

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

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 4 - Day 2

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