Name: Playbook - Jules Shaw - WOW - 12/12
Uploaded: 2022-12-11T16:52:57.268Z
Duration: 60 min
Description: WOW - 12/12

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 BENCH PRESS. 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, dumbbells, large resistance band

Modification: decrease weight, dumbbell bench press, floor press, dumbbell floor press
Reps: 5R

- Grip the bar just outside shoulder width apart with feet flat on the floor
- Keep your shoulder blades retracted and flat against the bench 
- Lower the bar with control down to your sternum
- Push the bar straight up, squeezing your glutes and core

Bench press

Modification: kettlebell sumo deadlift, decrease range of motion (lower to plates stacked on floor)
Reps: 5R

- Start with feet wide outside shoulder width and toes slightly pointed out
- Grab barbell between your legs
- Engage your lats by pulling bar into shins and keeping your chest up
- Drive feet into floor while keeping your back straight back to standing

Sumo deadlift

Modification: decrease weight, bodyweight only
Reps: 10R

- Begin laying on the floor with your knees bent and feet flat on the floor 
- Place the dumbbell in the crease of your hips
- Push through your heels and squeeze your glutes to raise your hips up
- Squeeze your glutes at the top

Dumbbell glute bridge

Modification: bodyweight cossack squat
Reps: 6R per leg (12 total)

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

Goblet cossack squat (alternating)

Compound set

Modification: use lighter band, place more or less tension in the band
Reps: 15-20R

- Loop a large resistance band around a rig or anchor 
- Stand just in front of the rig and grab the resistance band around face-level with both hands
- Hinge hips slighty, keeping core and glutes tight
- With straight arms (slight bend in elbow), pull the band down towards hips, squeezing lats

Straight arm banded lat pulldown

Modification: decrease weight, curls holding medicine ball
Reps: 12-15R

- Begin standing holding the dumbbells with palms facing the center of your body
- Keeping elbows close to your body, curl the dumbbells toward your shoulders with palms facing each other 
- Slowly lower dumbbells back down until arms are extended

WOW - 12/12

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