Name: Playbook - John Andrus - W1/D3
Uploaded: 2022-08-26T22:51:30.231Z
Duration: 60 min
Description: W1/D3

Mikey Francis

Thanks for setting me up with an amazing program! Already feeling and seeing results after week 3

Standing Kettlebell Thrust 6/6/6 reps
Plank Variation 12/10/8 reps or 30/25/20 sec

This is an athletic movement to really prime ourselves for the rest of the workout

Equipment:
1. Kettlebell or Dumbbell 

Setup:
1. Hinge in your hips with slight knee bend 
2. KB resting in between legs 
3. Forearms rested on inner thigh 
4. Neutral spine


Execution:
1. Utilize the thrusting motion of your hips to drive the KB up to below shoulder height
2. Slow the weight down as it returns to your thigh
3. Do not utilize your arms to pick up the weight this is a hip drive motion that moves the weight
4. Wait till you build up your power before you start counting your reps

Standing Kettlebell Thrust

Equipment 
1. For advanced levels : Stability ball / Ab wheel

Setup
1. Elbows under shoulders L1 
2. Elbows in front of shoulders L2
3. Spine is in neutral meaning you are not extended or flexed 
4. Engage your core and glutes together 

Execution
1. Maintain a rigid core and move only through the hip or shoulder 
2. Ensure you are not flexing or extending your back. The back remains rigid while your move through your shoulders and hips
3. Hold position for time or complete reps of 12/10/8 for advanced levels 

Level 1: Flat plank weight on elbows 

Level 2: Flat plank with elbows in front of shoulders 

Level 3: Ball Roll Outs 

Level 4: Ab wheel roll outs

Plank Levels [ 1 - 4 ]

Athletic Hip + Core

Rear Foot Elevated Split Squat 8/8/8 reps
TRX Inverted Row 12/10/8 reps

Equipment 
1. Box height of knee 
2. Dumbbells or Kettlebells 

Setup
1. Box is height of knee
2. Back foot is flat on box 
3. Forward foot is placed a full step length away

Execution
1. Starting from the bottom grasp both DBs
2. Propel yourself upward with most of your weight on the front foot
3. Lower yourself slowly until right before your back knee touches the ground 
4. Propel yourself back up

Rear Foot Elevated Split Squat

Equipment 
1. TRX Straps or Olympic Rings or Bar in Rack
2. Box for level 3 
3. Sand bag/Vest/Plate for Level 4

Setup
1. Arms extended 
2. Heel of foot in contact with ground 
3. Neutral spine 

Execution
1. Start with thumb down grip and pull from your shoulder blades to initiate movement 
2. Rotate your thumbs outward while bring the straps to your chest 
3. Lower slowly to full extension and repeat

TRX Inverted Row

Lower Strength + Upper Bodyweight Pull

Single Leg RDL 8/8/8 
Cross Cable Pull 12/10/8
Core Lift 8/8/8

Equipment:
1. Kettlebell or Dumbbell

Setup:
1. Single Leg Balance 
2. Rear Leg Extended back 
3. KB in arm opposite of the leg that is on ground
4. Slight bend in knee 

Execution:
1. From the top lower the KB to the opposite big toe 
2. Do not allow your hips to spin out when lowering
3. Maintain a parallel torso with the ground 
4. Utilize your glute to propel yourself back to upright

Single Leg RDL

If you cannot set this up at your gym do these single arm with one cable 

Equipment 
1. Cable Pulley 
2. D Handle Attachment 


Setup
1. Cables set to high position 
2. Cross the cables 
3. Assume a kneeling stance with pad under knee 


Execution
1. Start with a thumb down position 
2. Initiate Pull with shoulder blades 
3. Finish pull by pulling to chest and rotating thumbs outward 
4. Return slowly and repeat

Cross Cable Pull Down

Equipment 
1. Cable Pulley or Elastic Band 
2. Rope Attachment 

Setup
1. Feet in line with knee with pad under knee 
2. Outside knee up 
3. Cable set to lowest point 

Execution
1. Utilizing your arms as a lever initiate by pulling with your core 
2. After pulling with your core finish the movement by pushing away into the diagonal plane
3. Return slowly and repeat

Core Lift

Single Leg Strength + Upper Pull + Core

W1/D3

Awesome works. Top notch stuff and really enjoy the detailed explanations and focal points  of the movements. Really excited to see these results after 8 weeks on the programs.

W1/D3

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