Name: Playbook - Luke Jones - Full Body Barbell Complex Warmup
Uploaded: 2024-01-11T15:38:13.379Z
Duration: 10 min
Description: Full Body Barbell Complex Warmup

Work through 5-10 reps of each movement without dropping the bar. Rest for a minute, add weight, and repeat for 2-3 total rounds. The complex is a great way to prep the whole body and practice key compound movement patterns.

- Begin in a sturdy hip-width stance.

- Grab the bar around thumbs distance from hips using a hook grip if preferred.

- With an organised torso, deadlift the bar to the hang position, bar around your hip height.

- After a slight hip hinge and knee bend, extend hips and legs explosively, coming up onto the toes and shrugging the shoulders.

- Pull yourself under the bar, receiving it in a partial front squat position with the elbows high and in tight to the body.

- Extend knees and hips to stand, before allowing the bar to drop back down to the hang position.

Barbell Hang Power Clean

- Begin in a solid upright stance, feet hips-width apart, pointing forward or slightly out.

- Unrack the barbell or clean it from the floor using an overhand open grip, slightly wider than shoulder width. 

- Position the barbell at chest height with your chest lifted and elbows high throughout the movement.

- Descend with control until your knees and hips are fully bent or until thighs are just past parallel to floor. 

- Knees should track in direction of toes, screwing feet into floor.

- Torso remains upright throughout.

- Return to standing by extending knees and hips until legs are straight.

Barbell Front Squat

- Begin in a sturdy hip to shoulder-width stance.

- Hold the bar in a front rack position, elbows high and hands outside shoulders.

- Initiate the movement by hinging at the hips and slightly bending at the knees. Option to go down into a full-depth front squat.

- Drive up from this bottom position, extending at the hips and knees as you press the weight up overhead, arms fully extended.

- Lower with control to the front rack position and repeat.

Barbell Thruster

- With your feet hip-width, knees soft, and back flat, shift your hips back until your chest is between parallel and 45 degrees to the floor.

- Hold the bar slightly wider than shoulder-width, pronated grip and arms straight.

- Initiate the pull by squeezing your shoulder blades together and driving your elbows past your torso, pulling the bar into sternum height.

- Pause momentarily before lowering back into the hang position with control.

Barbell Bent Over Row

- Begin in an upright stance holding the bar at hip level with a pronated grip (palms facing down), shoulder blades set back and down.

- With a soft bend in the knees, lower the bar with control by slowly hinging, shifting your hips back and down. 

- Keep the shoulders packed, torso long and the bar close to your body.

- When you reach your full range of motion, return the starting position by driving the hips forward to stand up tall.

Barbell RDL

- Begin standing with your feet hip to shoulder-width apart and a barbell across your upper back or in a front rack position.

- Step back with one leg, bending the knees to drop your hips. Descend until your rear knee nearly touches the ground. 

- Maintain an upright torso and your front knee should stay in line with the front foot (not collapsing inwards or out)

- Drive through the heel of your lead foot and extend both knees to raise yourself back up.

- Repeat on the opposite side.

Full Body Barbell Complex Warmup

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