Name: Playbook - King Jackson - Full Body (Barbell)
Uploaded: 2022-07-25T16:18:36.856Z
Duration: 45 min
Description: Full Body (Barbell)

Stephan

Kese

Been out the gym a wile workin 7 12’s figured ide break in with this. Those bear complex hits still are not fun lol but I gotta do them like I love them , great set as usual player.🤙🏼

Chris B

Jerrod

Here’s my review “AHHHHHHHHHHHHHHHHHH” lol

Man😮‍💨😮‍💨… awesome workout point blank period 🔥🔥🔥

Kawan

Really got the heart rate up I honestly didn’t think I could make it threw but I pushed an it’s was awesome. Like always a fantastic 
a$$ whoopin work out 🤙🏼

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Find a comfortable and safe position
- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head to starting position

Behind the neck shoulder press

- Start with bar in your hands as opposed to the floor
- 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
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Barbell Superset

Squat down and grasp a barbell, hands slightly wider than your shoulders. Tightly lock your arms and back (A). Explode up, extending your knees and hips to power the bar to your shoulders. Flip your wrists to land it above your chest with a bend in your knees (B). Stand up straight.

Stand tall, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Don’t fly out too hard – you’ve got a way to go

Stand up from your squat, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to the back of your neck, into your squat position

Get the bar comfortable across the top of your back (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.

Stand up from your squat, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control this time to the front of your body, and to the floor, thats one rep.

Bear Komplex

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Full Body (Barbell)

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