Name: Playbook - Jules Shaw - WOW - 12/05
Uploaded: 2022-12-11T16:24:14.411Z
Duration: 60 min
Description: WOW - 12/05

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. 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 BARBELL 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, box, dumbbells, bench

Modification: decrease weight, decrease range of motion (lower to raised surface)
Reps: 5R

- 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, pointed elbows back and squeezing your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Modification: pike push-up with feet on floor, regular push-up
Reps:6-8R

- With hands on the floor, elevate your feet onto a box 
- Keep arms extended and stack your hips above your hands
- Lower your head down to the ground just in front of your hands
- Press up back into pike position

Box-elevated pike push-up

Modification: decrease weight, bodyweight only (no weight)
Reps: 5R per leg (10R total)

- Begin in standing position, holding dumbbells at sides
- Step back with one foot and lower until knees are about 90 degrees
- Tap back knee to the floor 
- Push through front heel to stand back up
- Repeat on opposite side

Dumbbell reverse lunge

Modification: lower height, tuck jump
Reps: 5R

- Stand facing the box
- Hinge hips back to load hamstrings while swinging arms behind you
- Extend hips aggressively up while swinging arms up in front of you to jump on top of the box
- Choose a box height that is challenging for you to jump on top of

High box jump

Superset

Modification: decrease weight, glute bridge laying on floor (with barbell or dumbbell
Reps: 6-8R (*3 sec hold- not shown in video)

- Support upper back on a bench with the barbell across your hips
- Begin with both knees bent at 90 degrees and hips in the air, forming a straight line from shoulders to knees
- Lower your hips to the floor until you feel a slight stretch in your glutes
- Extend hips back up to starting position and hold for 3 seconds by contracting your glutes before lowering again (not shown in video)

WOW - 12/05

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