Name: Playbook - John Villalona - Functional 5 (Strength endurance)🦾
Uploaded: 2022-03-31T22:06:52.904Z
Duration: 44 min
Description: Functional 5 (Strength endurance)🦾

-This workout is focused on generating power through hip hinging and pulling.
-Highlighting movement for sports

Perform a set of snatches for 35 seconds followed 35 seconds of pull ups either normal or assisted.

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Snatch & Pull-Up

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Perform a jumping lunge but imagine that you are throwing a flying knee to someone’s face.

Think about that face and GO!

Explosive Jump Knee

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

-For this working set the idea is to pick a weight accordingly for each set.

For example:

Coach John’s Numbers

Set 1: 12 reps for 185 lbs
Set 2: 8 reps for 225 lbs
Set 3: 5 reps for 315 lbs
Set 4: 3 reps for 335 lbs
Set 5: 1 rep for 365 lbs

Barbell RDL

-Burpees for 30 seconds 
-Diamond push-ups for 30 Seconds
-Rest 30

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Burpee Explosion 💥

Perform both exercises back to back to complete 1 superset. 

3 rounds total. 

Let’s get it 🙏🏽

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Perform a push-up gripping the DB

Doing push-ups like this is good if you have wrist pain.

DB push-ups

Lunges + DB Push-ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Functional 5 (Strength endurance)🦾

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