Name: Playbook - Lee Bradbury - W9/D1 Full Body A
Uploaded: 2022-07-12T14:44:45.913Z
Duration: 60 min
Description: W9/D1 Full Body A

In the final 4 weeks of level 1 you are encouraged to get comfortable using free weights on the majority of exercises as we really look to develop strength and prepare for more complex exercises in later levels.

We will progress the hip hinge pattern, the squat pattern and the heel raise.

- Place feet around shoulder width grasping KB in between legs
- Unlock the knees as you push the hips back
- Drive the hips back as the torso comes forward until the KB is just below the knees
- Come back to standing
- Keep back straight throughout

KB RDL

- Begin in kneeling position and brace your core
- Plane a resistance band under your knees and over the top of the barbell
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

- Take a big step forward with one foot ensuring the feet are around hip width
- DB/KB should be in the hand opposite to the forward leg
- Allow both knees to bend as you lower the back knee towards the floor
- Push through the front foot to come back to standing
- Keep torso upright throughout

Split Squats W/Offset Load

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Place knees under hips and hands under shoulders with the toes curled under the feet
- Press through the floor with the hands and toes to lift the knees just off the floor
- Slowly reach one hand to the opposite shoulder alternating sides

Bear Hold W/Shoulder Taps

- Set a band around knee height
- Drop into the bottom of a lunge with the front knee furthest from the anchor point. Mine your shoulder up to the anchor point.
- Grasp the band with a hand over hand grip and press it directly out the the centre of your chest and hold for the prescribed time
- Don’t arch the low back or let the hips drift forward

W9/D1 Full Body A

More workouts from Lee Bradbury