Name: Playbook - John Andrus - W4/D4
Uploaded: 2022-08-26T22:51:30.302Z
Duration: 60 min
Description: W4/D4

Equipment:
1. Incline Bench set between 45-60 degrees 
2. Dumbbells or Barbell 

Setup:
1. Bar should be at a height where you do not compromise your setup in order to unrack
2. Shoulder blades pinches together and down 
3. Feet firmly into the ground 
4. Chest up 
5. Grip firmly 

Execution:
1. Lower dumbbells/barbell down to the chest while rotating the thumbs away from the body
2. Press the dumbbells/barbell away from your body while rotating your thumbs together
3. Do not bounce the bar off the chest
4. Keep shoulder blades pinched together and down throughout movement

Incline 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 + Pull

Excellent combination of a horizontal pushing motion with a isometric squat hold 

You will find your body will be very in tune with the combination of these movements

Push ups Variation 12/10/8
Goblet ISO Squat 30/25/20

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]

The goal of this exercise is to improve your hip mobility and stability 

Equipment:
1. Kettlebell or Dumbbell

Setup:
1. Hold the kettlebell in the goblet position 
2. Feet shoulder width apart 
3. Toes pointed 10 and 2 o clock 

Execution:
1. Descend down into a squat 
2. Make sure you drive your knees outward while keeping your feet flat 
3. Hold this position for prescribed time
4. Bring KB back to ground while maintaining good form

Isometric Goblet Squat

Horizontal Push + Isometric Lower

Great combination of exercises which target your core musculature as well and the stability in your shoulders

Dips 12/10/8 reps
Cable Punch 12/10/8 reps
Farmers Carry 25/25/25 meters

Equipment:
1. Dip Bars 
2. Sandbag, weight belt, or weighted vest for advanced levels

Setup: 
1. Arms extended, feet in front of body 
2. Neck neutral position 
3. Slight forward lean 

Execution:
1. Lower yourself slowly by bringing chest down toward dip bars. 
2. Keep shoulder blades pinched and down 
3. Propel yourself back up with even pressure in shoulders and elbows

Dips [Levels 1-3]

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

Fantastic functional exercises that is often neglected the farmers carry targets your core AND your hips. 

Equipment:
1. Kettlebells or Dumbbells 

Setup:
1. Standing position
2. Shoulders retracted 
3. Arms relaxed 
4. Chest up and firm grip 

Execution:
1. Start by taking long and slow steps 
2. Do not take fast shuffling steps
3. Maintain balance and upright position 
4. Complete for prescribed distance

Farmers carry

Mobility/stability movement + Anti Rotation + Loaded Carry

W4/D4

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/D4

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