Name: Playbook - Jules Shaw - WOW - 11/28
Uploaded: 2022-11-28T22:26:39.684Z
Duration: 60 min
Description: WOW - 11/28

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 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, lat pull-down cable machine

Modification: decrease weight, sumo deadlift, kettlebell sumo deadlift
Reps: 5R

- Place the bar just above your shoelaces
- Bend down to grab the bar by hingeing at the hips and sitting down slightly
- Engage your lats by pulling the bar into your shin
- Pull the bar up to standing, keeping core tight and spine neutral
- Reach full extension by pushing heels through the floor

Conventional deadlift

Modification: decrease weight, lower height of box, bodyweight only (no DBs)
Reps: 6R per leg (12 total)

- Begin standing tall in front of the box with dumbbells in both hands at your sides
- Step one leg up onto the box
- Drive through the heel of the foot on the box to stand up to full extension on top of the box
- Lower back down to the ground with control
- Alternate legs or perform 6 on one side, then 6 on the other

Dumbbell box step-up

Modification: decrease weight
Reps: 5R per arm (10 total)

- Begin standing with a dumbbell in one hand in the front-rack position
- Keeping core and glutes tight, press dumbbell up 
- Fully extend elbow at the top
- Lower back down to starting position
- Perform 5 reps on one arm then 5 on the other

Single-arm dumbbell strict press

Modification: decrease weight, banded lat pulldown
Reps: 8-10R

- Begin seated on a bench in front of the cable machine 
- Line up your torso so that you are underneath the bar
- Grab the bar with a wide grip
- Keeping core tight, engage lats, then pull the bar to your chest by bending elbows  and pointing them down behind you

Wide-grip lat pulldown

Modification: use lighter resistance band, use less tension on the band
Reps: 10-12R

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

WOW - 11/28

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