Name: Playbook - Jules Shaw - WOW - 10/24
Uploaded: 2022-11-23T17:31:53.243Z
Duration: 60 min
Description: WOW - 10/24

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.

After 4 weeks, we are switching up the rep scheme! We are now performing 4 sets of 6 reps, so challenge yourself to go a little heavier than you did last month!

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 BACKSQUAT. 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, pull-up bar, 2 boxes

Modification: box squat, reduced weight back squat, bodyweight air squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach at least parallel and push through your heels to come back up

Barbell back squat

Modification: decrease weight, DB/KB sumo deadlift

- Start with feet wide outside shoulder width and toes slightly pointed out
- Engage your lats by pulling bar into shins and keeping your chest up
- Push through the floor while keeping your back straight to reach full extension

Sumo deadlift

Modification: weighted chin-up, assisted chin-up (using resistance band)

- Grab the bar with your palms facing you
- Pull yourself up until your chin is above the bar 
- Lower with control back down

Chin-up

Modification: weighted dip (harder), assist yourself by putting some weight onto the ground with your foot 

- Place your body between two boxes and hands on the edges 
- Lower straight down while pointing your elbows back
- Push up through the box while extending your elbows straight

WOW - 10/24

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