Name: Playbook - Jules Shaw - WOW - 10/10
Uploaded: 2022-11-23T17:31:53.238Z
Duration: 60 min
Description: WOW - 10/10

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the Full body 1.0 warm-up in the Warm-up & Activation collection.

Follow the sets and reps as indicated. Once you build up to your working weight, perform all sets across using same weight. The focus of this WOW is the first exercise - the PENDLAY ROW. Challenge yourself to go as heavy as you can while maintaining good form, and rest as needed between sets. Then follow the rest of the workout as written! Have fun!

Equipment required: barbell, weight plates, squat rack (optional), dumbbells

Modification: decrease weight, reduce range of motion (lower to plates/boxes)

- Bend forward at the hips until your back is parallel to the ground
- Grab bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen while squeezing your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Modification: decrease weight

- Stand with the barbell in front rack position with a full grip on the bar
- Move head backwards to move chin out of the way while pressing the barbell overhead
- Squeeze butt and core as you press up and lock arms out directly above head
- Lower bar with control back to shoulders

Overhead press

Modifcation: decrease weight, bodyweight squat

- Hold dumbbells resting on shoulders
- Push your hips back and down while keeping your chest up 
- Lower as low as you can while keeping back straight 
- Press through the floor to stand up while squeezing your butt

Dumbbell front squat

Good morning: decrease weight, reduce ROM (don’t go so low)

- Start with the barbell resting on upper back, shoulder blades squeezing together, and elbows pointing back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward while squeezing your butt

WOW - 10/10

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