Name: Playbook - Judd Lienhard - W2/D1 Upper
Uploaded: 2024-05-31T19:08:40.342Z
Duration: 55 min
Description: W2/D1 Upper

No more regular bench press please. I started this program because I wanted to find pain free but effective alternatives to regurall barbell movements.

Juri

Absolutely phenomenal upper day. The struggle is a new staple for me. As well as the lean back hammers, love the setup creating an opportunity for the upper pecs to work as stabilizers. Yet another comprehensive session sir. 🫡

Dylan

Nicolas

To quote Monty python, I’m not dead yet

Alex

Lance

Carson

Gustavo

Matt Pappas

Fast and efficient. Feeling pumped! Once again all🔥 5/5

Jean-François (JF)

Probably the longest workout I did and every second was worth it 💯 percent 

💪💪💪

Kazim

In my best Borat voice-that’s a good one.

Ange

Mathiaas

Love it! 

Benching is definitely a weakness I have! 

So this hit the spot

Gavin

Joshua

Andy

David

One of my favourite workouts so far. Still a tough one and took a bit longer than normal but also improved my mood and focus no end. 💪💪

Craig

Duuuuuude!! That was savage. Love it!! 🙌🏻

Paul

These specifik kinds of movements are exactly what i need 🙏

Sebastian

Excellent start to the week with some upper body strength/hypertrophy work. Feeling stronger than ever lately

Jesse

Jesse Morrell

Shane

Adam

Ollie Dixon

Zach

ryan

Taxing on the body and soooo worth it once you finish. That was hard asf 👌🏼👌🏼

William

Shawn

Burn!!! Week 2 let’s go! Those banded rotational raises at the end were fire.

Brad Evangelista 

Another killer and best way to start the day.

Edward Smith

1. 1 minute pushup: 1 
2. The Struggle: 2 x 6
3. Half Kneeling Cable Rear Delt Floor Sweeper: 2 x 8

4. Superset
    - Flat Bench Press: 3 x 8
    - Kettlebell Gorilla Rows: 3 x 8

5. Superset
    - Half Kneeling Single Arm DB Overhead Press: 3 x 10
    - Kneeling Single Arm Band Lateral Raises: 3 x 12

6. Band Rotational Front Raises: 3 x 6

7. Superset
    - Banded Chest Supported Cable Pushdowns: 3 x 10
    - Lean Back Hammer Curls: 3 x 8

Action 
- Using a standard pushup position squeeze your glutes, draw your core in and start to slowly descend over 30 seconds, trying to “pinch the ground together 
- Hold the bottom position for 10 seconds
- Take 20 seconds to come up
- Take shallow, slow, controlled breaths

1 Minute Pushup

Setup
- Run a medium to thick band through a single handle cable attachment, half the band on each side
- Set the handle at waist height 
- Set the weight so once the band stretches the weight will move to make it challenging but doable 
- Put your outside hand through both ends of the band and grab the band
- Back away from the stack three to four feet
- Face the cable stack with a shoulder width stance 

Action 
- Let the weight of the stack pull your shoulder forward and sink your outside knee to the ground
- Let your back round and your shoulder blade move forward
- Let your thumb rotate downwards
- Pull hard, driving through your front foot, rotating your hand outwards, flattening your back, pulling your shoulder blade back until your hand is by your side
- Place your inside hand on top of the pull hand 
- Get your inside foot in a good position to keep driving and press hard, continuing in the direction of the row
- Return the same way
- Do both sides
- Both sides once is one set

The Struggle

Setup
- Attach a single handle to a cable stack with light weight and set it high
- Take a knee with the inside foot out to the side and wedged into the ground about three feet from the weight column
- Grab the handle with an underhand grip

Action
- Let the weight pull your outside shoulder across your body and up until you feel a very good stretch 
- Then drive the handle straight down to the ground next to your inside ankle
- Then try to “sweep” the ground with it, keeping your chest pointed sideways
- Try to pull the weight as far behind your outside knee as possible 
- Do each side
- Each side once is one set

Half Kneeling Cable Rear Delt Floor Sweeper

- Bench Press 3 x 8
- Kettlebell Gorilla Rows 3 x 8

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
- Let your thumbs face backwards at the bottom and rotate them as you pull

Kettlebell Gorilla Rows

Superset

- Half Kneeling Single Arm DB Overhead Press 3 x 10
- Kneeling Single Arm Band Lateral Raises 3 x 12

Setup
- Loop a medium to thick band around itself in a secure anchor point that’s high enough so that when you are kneeling and your arm is extended there is still tension in the band
- Put one hand through the end of the band and grab it
- Take a knee, with the knee of the free hand on the ground
- Hold a moderate weight dumbbell at shoulder height with the other hand

Action
- Pull the band until the elbow is by your side
- Press the dumbbell over your head and then lower it back under control 
- Then extend the other arm and pull again, before pressing 
- Do each side

Half Kneeling Single Arm DB Overhead Press

Setup
- Loop a thin band around itself, anchored to a secure and sturdy table leg
- Take a knee with the near side knee down and the far side leg out to the side for support
- Place the far hand through the band
- Place the near side hand in the table so it doesn’t move

Action 
- Pull the band straight out to the side
- Return slowly but don’t let slack develop in the band
- Do both sides

Kneeling Single Arm Band Lateral Raises

Setup
- Loop a medium band through the handle on a cable stack 
- Set the weight so it moves when the band tightens to the point you can no longer stretch the band
- Face away from the cable stack and slightly off to one side with your feet close together 
- Put one hand through each side of the band, arms straight 

Action 
- While keeping the hips facing away, allow the weight to rotate your shoulders 
- Then drive your shoulder while raising the weight in front of you

Banded Rotational Front Raises

Banded Chest Supported Cable Pushdowns 3 x 10
Lean Back Hammer Curls 3 x 8

Setup
- Run a medium to thick band through a single handle cable attachment that’s set high
- Half the band should stick out each side 
- Place an incline bench two or three feet from the cable stack on a high incline 
- Put enough weight on the cable stack to make it challenging but doable
- Lean your chest against the seat back and place one hand through each end of the band with your palms open
- Keep your elbows at a 90 degree angle to your torso
- Extend your elbows until your arms are straight and then drive the entire arm back towards the torso
- Hold the squeeze for one second and then return to the start position under control

Banded Chest Supported Cable Pushdowns

Setup
- Sit on a low ledge or box about 1 foot off the ground with straight legs 
- Lean back at 45 degrees
- Let the dumbbells rest on the front edge of the ledge or box with your thumbs pointed up

Action 
- Curl one dumbbell at a time letting it return under control to the edge of the step
- Keep your abs engaged 
- Each arm once is one rep

Lean Back Hammer Curls

W2/D1 Upper

hydradee

grey

W1/D1 Upper

Dennis

W1/D2 Linear Speed/Power

Nicholas

Great leg workout. I’ll keep trying to up the weight!

Sweat Collins

W1/D3 Legs

Brett

Need a few alternatives for the last two exercises when there’s no rower and no room for 10 yard runs

Lewis

W1/D4 Agility/METCON

I kicked its ass. I’ll increase weight next week

W1/D5 Total Body

Sprint work is phenomenal. Agility work makes me feel springy as well 👍🏻

W2/D2 Linear Speed/Power

Marek

W2/D3 Legs

Fantastic material. Agility work makes me feel silly, but also makes me feel like a kid again. The element of challenging coordination, mixed with quick stops and connective tissue work is a great stimulus!

W2/D4 Agility/METCON

Felt just like Dutch setting traps for the preditor in the jungle!

Added a set on everything, good way to keep the demons at bay. 5/5 🔥

I love love love power moves. Holy feckin shitballs Batman, more please.

W2/D5 Total Body

Let’s just establish that finishing that in 33m has me smoked AF.

W3/D1 Upper

How important is it to do these in the order you present it?

your rep count in the sprints is off. can’t imagine Usain doing 40 reps of 40 yds sprint / rep. might want to check the rep count in the skips as well.

bogdan

W3/D2 Linear Speed/Power

Great leg session! just thought it was lacking some hamstring targetted exercises

Phill

I'll definitely feel this tomorrow. Everything is linked together for maximum efficiency. 5/5 🔥

Legs days are the best day and the toughest !!

Loved it

W3/D3 Legs

W3/D4 Agility/METCON

Without a doubt, a TOTAL BODY WORKOUT.
really enjoyed this one 5/5

Can’t get past 247m on the row but I’m consistent within 5m each set.

Chris

I thought I was gonna whip this thing’s ass. Right up until that super set with the push-ups. Now I’m calling it Short cause I gotta get back to work. Wow.

W2/D1 Upper

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