Name: Playbook - John Andrus - W2/D2
Uploaded: 2022-08-26T22:51:30.250Z
Duration: 60 min
Description: W2/D2

Equipment:
1. Flat Bench 
2. Barbell or Dumbbell 

Setup:
1.
2.
3.

Execution
1.
2.
3.

Bench Press (Barbell or Dumbbell)

Equipment:
1. Cable pulley or Elastic band 
2. Rope Attachment 

Setup:
1. Standing position facing pulley machine 
2. Cable set to high position 
3. Thumbs down on rope 
4. Neutral spine 

Execution:
1. Start with thumbs down position 
2. Initiate pull by retracting shoulder blades
3. Simultaneously rotate thumbs to up position 
4. Pull rope directly chin/forehead height 
5. Squeeze and hold end position

Face Pull

Upper Push + Shoulder Stability

Equipment 
1. Dumbbell or Kettlebell

Setup
1. Standing position with neutral spine 
2. Thumbs pointed toward body

Execution
1. Without leaning backwards propel the DB directly overhead 
2. Rotate thumb away from body 
3. Finish with a strong punch overhead by pushing your shoulder blade upward

Kneeling Single Arm Press

Equipment 
1. Pull Up Bars 

Setup
1. Arms fully extended 
2. Relaxed grip 
3. Head/Back Neutral

Execution
1. Maintaining the fully extended arm lift your legs into the L position
2. Do not allow your back to extend
3. Tilt your pelvis slightly backwards by engaging your core and glutes 
4. Hold for prescribed time

Hanging L Sit

Upper Push + Shoulder Mobility + Core Isometric

Push up Variation 12/10/8 reps
Suitcase Carry 25/25/25 meters
Cable Punch 12/10/8 reps

Equipment:
1. Elevated surface if needed 
2. Plate, weighted vest, sand bag if needed 

Setup:
1. Feet together, hands shoulder width 
2. Tuck elbows to 60 degrees, avoid 90 degree (chicken wing)
3. Lower down on 2 count and push floor away from you coming up 

Levels 
1. Feet flat and hands on elevated surface 
2. Feet flat and hands on floor 
3. Feet elevated hands on floor 
4. Feet elevated hands on floor with added weight through vest, plate, or sandbag on upper back

Push Up Levels [1 - 4]

Equipment 
1. Kettlebell or Dumbbell

Setup
1. Standing Tall 
2. Chest up 
3. Dumbbell or Kettlebell on one side of body

Execution
1. Begin walking slow with long steps
2. Do not walk fast or shuttle feet
3. Relax arm, keep shoulders back, and a firm grip
4. Walk for prescribed distance

Suitcase Carry

Dynamic core exercise 

Equipment:
1. Cable pulley with D handle
2. Elastic band 

Setup:
1. Attach a D handle at kneeling chest height to a cable pulling 
2. Assume a tall kneeling position with a pad under your knees 
3. Take a few steps away from cable machine 

Execution:
1. Without rotating press the handle forward
2. Hold the press position for 2 seconds 
3. Return back and perform for reps

Tall kneeling cable punch

Body weight Push + Upper Stability + Core

W2/D2

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.

Mikey Francis

Luiz Fernando Tibério Fernandez

Dick

W1/D1

W1/D1 Aesthetic Athlete V1 Daily Warm Up

W1/D2

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

W2/D2

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