Name: Playbook - Jules Shaw - WOW - 11/21
Uploaded: 2022-11-23T17:31:53.277Z
Duration: 60 min
Description: WOW - 11/21

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

Follow the sets and reps as indicated. This week we are changing the rep scheme to 5x5! So go a little heavier than you did last time. 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, kettlebell, squat rack, matador or parallel bars, pull-up bar, dumbbell

Modification: decrease weight, goblet squat, DB front rack squat

- Begin with bar positioned on your upper back
- Place your feet in your squat stance, about shoulder width apart
- Brace your core with a deep breath in
- Screw your feet into the ground and open your knees so that they track over your toes
- Send your hips back and down to perform a squat, while keeping your chest up
- Drive through your heels to stand back up to full extension

Barbell back squat

Modifications: decrease weight, DB sumo deadlift

- Stand with feet in a wide stance, outside shoulder width and toes slightly pointed out, kettlebell between your feet
- Grab kettlebell,  keeping chest up and hips back 
- Drive heels into the floor to stand up to full extension

Kettlebell sumo deadlift

Modifications: decrease weight, bring kettlebell only as high as comfortable

- Stand with feet in a wide stance, outside shoulder width and toes slightly pointed out
- Hold KB between legs and hinge by pushing your hips backwards until you feel a slight stretch in your hamstrings
- Extend your hips aggressively to bring the kettlebell up and in front of your chest
- Your arms should act as a pendulum to guide the kettlebell, with the movement generated from your hips

Russian kettlebell swing

Compound set

Modification: box dips, feet-supported box dips, band-assisted matador dips, feet-supported matador dips, push-ups, weighted dips (harder variation)

- Grab the parallel bars and jump up, straightening your arms to lock your elbows at the top
- Lower your body by bending your elbows while leaning forward slightly, keeping forearm perpendicular to the floor
- Lower down until your shoulders are just below your elbows
- Lift your body up by straightening your arms and locking your elbows at the top

Strict matador dips

Modification: weighted pull-up (harder variation), band-assisted pull-up,  eccentric-only pull-up, bent over DB row

- Hang from the bar with your palms facing away from you, hands just outside shoulder width
- Engage your lats then pull yourself up by bringing your elbows towards your ribs
- Bring chin over the bar then lower with control until you arms are fully extended at the bottom
* add weight to make it more challenging with a weight belt or by holding a DB between your feet/legs

WOW - 11/21

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