Name: Playbook - John Andrus - W4/D1
Uploaded: 2022-08-26T22:51:30.286Z
Duration: 60 min
Description: W4/D1

Agree with another comment that the gains experienced from
this program are very fast 🙌.

The BEST program around - best combo of athleticism and strength and you see results very fast

Ori Chevio

Plank Variation 30/25/20 sec or 12/10/8 rep
Standing KB Thrust 6/6/6

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

Setup
1. Feet together and elbows shoulder width apart 
2. Shoulders over elbows for level 1 and elbows in front of shoulders for level 2
3. Shoulder blades pushed forward (push floor away) 
4. Engage glutes and tighten your core 

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 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 ]

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

Grab a kettlebell and assume a hip hinge with your forearms resting on the inside of your thighs 

Utilize the thrusting motion of your hips to drive the KB up to below shoulder height
Slow the weight down as it returns to your thigh
Do not utilize your arms to pick up the weight this is a hip drive motion that moves the weight

Wait till you build up your power before you start counting your reps 
6 all out thrusts

Standing Kettlebell Thrust

Athletic Hip + Core

Deadlift Variation 6/6/6
Chin up Variation 12/10/8

Equipment:
Barbell - 2 Kettlebells - Trap Bar 

Choose your weight of choice ! A more upright posture tends to be easier for people with longer torsos or history of back issues. I’d recommend the kettlebells or trap bar as they allow you to maintain a more upright posture 

Setup:
1. Feet hip width apart 
2. Barbell over shoe laces / KB to sides 

Execution:
1. Initiate by pushing floor away from you 
2. hinge at hips and maintain flat back 
3. Return the weight slowly to the ground
4. Reset after each rep (no tap and go)

Kettlebell/Barbell/Trap Bar deadlifts

I love the chin up because it really winds up your back muscles and creates great tension while incorporating your arms. Mastering this movement is key 

Setup:
1. Use a supinated grip (palms toward you) 
2. If the supinated grip bothers your wrist or shoulder switch to a neutral style grip (palms face together) 
3. Keep feet in front of body, don’t cross them behind you

Execution:
1. While maintaining a tight core and your feet in front of your torso pull the lower part of your chest toward the bar
2. Extend all the way down slowly 

Level 1: Chin up eccentrics (jump up and hold at top then slowly lower yourself down and repeat) 

Level 2: Chin up with band assistance 

Level 3: Chin up with body weight 

Level 4: Chin up with weight belt

Chin Up levels [1-4]

Lower Body Strength + Upper Body Pull

SL Squat Variation 8/8/8
Dumbbell Row 8/8/8
Core Chop 12/10/8

You HAVE to get strong on one leg. Trust me this will pay dividends to your athletic abilities

Equipment:
TRX straps or Olympic Rings or One hand on rack

Setup:
1. Hold whichever apparatus on your hand with only as much pressure needed to assist you in the single leg squat 
2. Allow the rear leg to go behind (not pistol style) 
3. Utilize a box if needed to improve depth 

Execution:
1. Lower yourself slowly down without allowing your knee to drive inward
2. Rise quickly up
3. Adjust pressure needed in hands to assist in single leg squat 

Level 1: TRX assisted with toe touch 

Level 2: TRX assisted 

Level 3: No TRX assist 

Level 4: No assist w/ 5# DB in hands

Single Leg Squat with TRX

Equipment:
1. Dumbbell or kettlebell 
2. Bench or stable rack to hold onto 

Setup:
1. Support yourself using your opposite arm
2. Create a tripod with your 2 legs slightly staggered and the weight through your arm
3. Remain horizontal, while retaining the natural curve of your back

Execution:
1. Row dumbbell to your hip while retracting your shoulder back
2. Start with a thumb down position and rotate to a thumb up position
3. Think full range of motion here with strong contraction at the top

Single arm dumbbell row

Working the diagonal plane of our abdominal using the chop 

Setup:

1. Place the cable pully in the highest position and attach a rope 
2. Inside knee is up and feet are in line with the knee 
3. Rotate using your arms as a lever and maintain your rib cage with your pelvis as a unit 
4. Initiate with a pull and finish with a push

Core Chop

Single Leg Strength + Upper Body Pull + Core

W4/D1

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

W4/D1

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