Name: Playbook - Jason Walsh - Week 4 - Day 3
Uploaded: 2021-01-18T11:49:16.254Z
Duration: 45 min
Description: Week 4 - Day 3

Meagan

Grestest routine I've ever had the pleasure of completing! 11/10

Will

Allison Klass

Holy shit. I did it. I did a month!!!! I’ve never been to the gym so much in my life and I’ve never had any idea how to use the equipment. I’m proud of myself. Here goes month two!

Ashley Bower

Hey Jason! I just wanted to let you know. I’m headed into the 7th month of this workout and not only am I so much stronger but I’ve turned my whole lifestyle around. Thank you!!

Super fun workout program! Loved the compound exercises and challenge. Wish there was a way to track my weights though; made up my own spreadsheet but I’d be nice if it was part of the template. Thank you!!!

Whitney

More info about number of repetitions on which sides

Hannah

Christine Robinson

For a final workout with this challenge it was a lot of fun. I did it with a partner so it took a little longer but challenging all the same because I went heavier than normal. Here’s to looking like captain marvel 💪

Bonnie Kay

Awesome. Could really feel my core burn toward the end!

Natascha

Supppppper happy to complete this! 💥 thanks Jason!

Thank you for an excellent workout. I lost one pants size and I feel like my old self again.

Shellane

Looking forward to your new program!! Loving this one with Brie.

Scully

Well, I have to say I am impressed. Being consistent takes real commitment. A great attitude and commitment is what allowed Brie to transform into Captain Marvel and  you have proven you are on your way. 

I did this program for several months with Brie. She put in over 9 months of consistent preparation for the role. If you enjoyed the program and want to know what is next, then restart the program - except this time, you should increase the weight in every exercise. 

Great job and congrats. Let's do it again!

- 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 - Shoulder rotations > 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 the incline, the more challenging 
- Focus on your form

TRX - Shoulder rotations

Activation circuit (day 12)

- 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
- Increase the weight today, because we're reducing the volume on this lift

Thrust w/barbell (explained)

- Three rounds:  Landmine reverse lunges  > Side plank cable curl >  Split stance cable row (progression) > 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

- Cup your hands at the top (keep your arms locked)
- Step back with your knee slightly touching the floor
- You can do this with a barbell as well

Landmine reverse lunges

- 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 curl

- 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 12)

- Three rounds:  Med-ball toss  > Landmine V-ups  >  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

- 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

Med-ball toss

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

V-ups

Core circuit (day 12)

Week 4 - 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?

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. :)

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 3

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