Name: Playbook - Jules Shaw - WOW - 10/31
Uploaded: 2022-11-23T17:31:53.262Z
Duration: 60 min
Description: WOW - 10/31

HAPPY HALLOWEEN!!!

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 DEADLIFT. 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, dumbbells, resistance band

Modification: decrease weight, sumo deadlift, kettlebell sumo deadlift

- Place the bar just above your shoelaces
- Engage your lats by pulling the bar into your shin
- Pull the bar up with neutral spine 
- Reach full extension by pushing through the floor and keeping your upper body tight
- To lower, push hips back and keep bar close to body as you bring it down
- Once bar reaches knees, sit hips down to lower bar to the ground

Conventional deadlift

Modification: bodyweight cossack squat

- Begin in a wide-leg stance, holding a dumbbell or kettlebell in your hands at your chest
- Shift your weight to one leg and sit back and down 
- Stand up
- Repeat on other side
- Perform 6 reps on each side (12 reps total)

Goblet cossack squat (alternating)

Modification: bodyweight walking lunges, stationary walking lunges

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees, tapping your back knee to the ground
- Step forward by driving through your front heel and repeat with the opposite leg
- 6 reps/leg (12 total)

Dumbbell walking lunges

Compound set

Modification: bodyweight push-up, incline push-up (against bench), wall push-up (against wall)

- Start with a weighted plate on your back in push up position
- Bend your elbows about 45 degrees behind you to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push-ups

Modification: incline plank hold (against bench or wall)

- Keep weight plate on your back and go directly into max high plank hold
- Keep hands directly under your shoulders
- Push into the ground while maintaining a tight core
- Hold position as long as possible

High plank hold (max effort, weighted)

Modification: decrease weight

- Begin bent forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up toward the ceiling until your arms are in line with you shoulders 
- Lower back down to starting position with control

Dumbbell bent over reverse flies

Modification: lighter resistance band

- Begin holding a band with arms extended in front of you
- Pull your arms apart, squeezing your shoulder blades together 
- Release slowly back to starting position

WOW - 10/31

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