Name: Playbook - Jules Shaw - WOW - 12/19
Uploaded: 2022-12-19T01:02:54.994Z
Duration: 60 min
Description: WOW - 12/19

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. Take time to warm up and go as heavy as you can across all sets on the front squat and deadlift! Rest as needed between sets.

Equipment required: barbell, gymnastic rings, dumbbells

Modification: decrease weight, dumbbell front squat, goblet squat 
Reps: 3R

- Begin with bar in front rack position, elbows high in front
- Send hips back and down to perform a squat, keeping knees tracking over toes and full foot firmly on ground 
- Keep chest and elbows high as you lower
- Drive through your heels to stand back up

Barbell front squat

Modification: decrease weight, sumo deadlift, kettlebell deadlift
Reps: 6-8R

- Place the bar just above your shoelaces
- Engage your lats by pulling the bar into your shins 
- Stand up with the barbell in hands, keeping core tight and spine neutral
- To lower back down, send hips back. Once barbell gets to knees, sit hips down to lower bar to floor

Conventional deadlift

Modification: matador dips, parallel bar dips, box dips, push-ups
Reps: 5-8R

- Set rings about shoulder width apart
- Grip rings and wrap thumb around them 
- Start with elbows extended and shoulders pushing down into the rings
- Flex elbows back and bring chest forward and down
- Bring shoulders down below elbows 
- Keep arms and hands close to body
- Extend elbows and turn pinkies in toward body to turn rings out

Ring dip

Modification: bend at knees and keep feet on floor, raise bar higher in squat rack, walk feet back so body is more upright
Reps: 8-10R

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flex your elbows and pull your chest towards the bar, retracting your shoulder blades
- Return yourself to starting position with control

Inverted row

Superset

Modification: decrease weight, barbell floor press, single arm floor press
Reps: 8-10R

- Lay supine on the floor with a dumbbell in each hand, knees bent, and feet flat on the floor
- Begin with dumbbells fully extended above you
- Slowly lower dumbbells down towards chest, elbows at about 45 degrees, and wrist stacked above elbows
- Gently bring elbows to touch floor, then press dumbbells back up

Dumbbell floor press

Modification: decrease weight, band pull-aparts
Reps: 10-12R

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

WOW - 12/19

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