Name: Playbook - Jules Shaw - WOW - 12/26
Uploaded: 2022-12-26T18:04:41.882Z
Duration: 60 min
Description: WOW - 12/26

Merry Christmas and Happy Boxing Day! Here's a great workout for you guys to tackle over the holidays.

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, parallel bars or matador

Modification: bodyweight only (no added weight), assisted pull-up (feet supported or banded), ring row, inverted row
Reps: 3R

- Hold a dumbbell between your legs or a weight strapped around your waist
-Grab the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Get your chin over the bar
- Lower slowly until you arms are fully extended

Weighted pull-ups

Modification: box dips, feet-supported box dips, band-assisted matador dips, feet-supported matador dips, push-ups, weighted dips (harder variation)
Reps: 3R

- Hold a dumbbell between your legs or a weight strapped around your waist
- 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

Weighted matador dips

Superset

Modification: decrease weight, dumbbell front squat, goblet squat
Reps: 10R

- Begin with bar positioned on your upper back
- Brace your core and keep your chest up
- Send hips back and down to perform a squat
- Open your knees up to the sides to track over your toes as you lower
- Drive through your heels to stand back up

Barbell back squat

Modification: decrease weight, dumbbell RDL
Reps: 8R

- Start with bar in your hands, either deadlifting it up or grabbing from a rack
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Squeeze your glutes to extend hips back to standing

Romanian deadlift

Modification: high box jumps, tuck jumps, vertical jumps
Reps: 8R

- Hinge hips back and swing your arms back
- Swing your arms forward while extending the legs, knees, and ankles
- Explode forward jumping as far as you can
- Land softly by absorbing movement with legs

WOW - 12/26

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