Name: Playbook - Luke Jones - W1/D3 Hero@Home
Uploaded: 2024-01-11T15:35:36.880Z
Duration: 30 min
Description: W1/D3 Hero@Home

- 5x7 Kettlebell Swings
- 4x2 Push-Ups
- 4x2 Pull-Ups

Great job this week. Today we’re going to add a set to the pull-up and push-up progressions, along with another rep for your swings. 

As always, reach out if you have any questions, and share your progress with me at @lukejonesmove on Instagram!

A few movements to help mobilise the joints, warm up, shift your state and prep the body & mind for the session ahead.

Perform each exercise once through, then repeat once more (2 circuits total)

- Firmly clasp the space between your hand and forearm, using the first finger and thumb of the opposite hands.

- Still clasping firmly, make a fist with the working hand and begin to perform slow wrist circles, alternating direction every few circles.

- Perform for the stated number of repetitions or timeframe, then alternate sides.

Wrist Pinch Circles

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

- Hold a kettlebell or dumbbell in a Goblet position close to your chest, keeping your chest lifted and elbows high throughout the movement.

- Initiate the movement with a hip hinge, descending 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.

- Weight remains evenly distributed through the centre of the foot.

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

Goblet Squat

- Begin in a solid plank position - tailbone tucked under, belly button towards spine, and shoulders stacked over wrists.

- Without changing this organised spine position or bending through the elbows, allow the shoulder blades to retract as the torso lowers slightly to the floor (this may only be a slight movement).

- Reverse this motion, again maintaining an organised toros and straight arms, protracting through the shoulder blades to push the torso away from the floor. Ensure the shoulders to not shrug up towards the ears.

- Alternate between the protracted and retracted positions.

- Regression: drop the knees to the floor to make the movement easier.

Scapula Push-up

- Begin seated in a hip box, 90-90 position, with one hip in external rotation (knee falls out), one in internal rotation (knee falls in).

- If you're a little tight through the hips, you may need to sit up on some blocks or cushions to get comfortable.
 
- Turn your upper body towards the externally rotated leg, and staying long through the spine, thrust your hips up and forwards, activating the glutes. You may use your hands for assistance or balance.

- Pause momentarily in that elevated contraction, before lowering with control.

- Transition to the opposite side, using your hands if needed, and repeat the movement.
 
- Continue for the stated number of repetitions or timeframe.

Hip Box Thrust

Pick a scapula pull progression you can perform relatively comfortably for the required rep range.

V1 - Assisted Scapula Pull, feet on floor.
V2 - Full Scapula Pull, hanging.

- Grasp the bar or rings with a pronated grip (palms facing away from you).

- With the arms straight, initiate the scapula pull by driving your shoulder blades back and down, pulling your shoulders away from your ears.

- Pause in this position for a moment, before allowing the shoulders to rise up towards the ears (neck disappears).

- Use the feet on the floor to provide light assistance if needed.

- Add a hang on the bar to the end of each set, reaching close to failure.

Scapula Pull

- Begin in a solid upright stance, feet hips-width apart, pointing forward or slightly out.
- Step forward with your left leg, dropping into a forward lunge with the front leg bent at 90 degrees or more, torso upright and knee tracking in line with the ankle (not collapsing in or falling out).

- Drive back up to your starting position, then repeat the lunge but at a 45-degree angle, then 90 degrees (out to the side), followed by 135 and 180 (directly behind you).

- Continue this sequence on your right side to complete a full circle of 10 lunges (5 on each leg). This is one repetition/round.

Clock Lunge

Acclimatise (Warm Up)

- Begin with your feet forward, slightly wider than hip width, kettlebell (kb) on the ground 6 to 10” in front of you.

- Grip ground with feet, slide hips back with knees soft & back flat, pinching shoulder blades back & down.

- Tilt kb handle toward you before hiking it back between your legs to initiate the swing, not losing position in your knees, hips or back.

- Drive feet into the floor & stand up forcefully, extending through the hips, using power from your glutes bring the kb to hip/chest height. Don’t pull up with arms - they simply act like ropes.

- Keep the neck in a neutral position throughout.

- Contract through the midsection & let kb float momentarily in the top position before it descends - only hinging at the hips & knees when kb drops to hip/thigh level.

- Once the kb is behind you, repeat the same process.

- On your last rep, allow the kb to swing back between your legs, then brace as you park the kb safely in front.

Kettlebell Swing

Alternate between your pull & push variation, resting for 1-2 minutes between sets.

V1 - Negative: step up to bar, lower with control
V2 - Full pullup
V3 - Weighted pullup

- Grab the pull-up bar at shoulders width or wider with the palms facing forward, dropping into a hanging position (if performing the full pullup).

- In the hang, your pelvis should be tucked under, glutes and core squeezed and toes pointed. This is the hollow body position - aim to maintain it throughout the pullup.

- Initiate the pull by retracting your shoulder blades, aiming to pull your elbow past your body as you ascend your chest towards the bar.

- After a brief pause in the top position, slowly lower your torso back to the hanging position, still maintaining that hollow body position.

Note: If using negative/eccentric pullups, begin by stepping or jumping up to the top position, lower with control through the downwards phase of the movement, then safely drop down to the ground and repeat.

Pull-up

V1 - Pushup from floor
V2 - Feet elevated on bench
V3 - Feet elevated and weight added

- Lie prone on the ground with hands shoulder width and fingers facing forwards. Keep your elbows tucked in close to your sides throughout, placing your hands in line with your pecs or slightly lower.

- Raise your body up off the floor by protracting your shoulder blades, straightening your arms and screwing your hands into the floor (elbow pits forward)

- Maintain a straight body throughout the motion keeping the core active, pelvis tucked under and neck neutral (looking down towards the floor).

- Lower towards the floor by leaning forwards and bending your arms, pausing with your chest hovering an inch or so above the floor.

- Drive back up to the top position by straightening your arms and screwing your hands into the floor (elbow pits forward), staying tight through the midsection.

Push-up

Pull-Ups & Push-Ups

With the main work done, it’s time to wind down, open up and kickstart the recovery process with some gentle stretches & breathwork.

- From a stable all-fours position (hands under shoulder, knees under hips), you're going to move through three different positions to mobilise the wrists

- Perform 3-5 repetitions of each, and moving through them in a continuous circuit.

1 - Palms down, fingers forward. Spread your fingers wide, roll your elbow pits forward, and shift your weight forwards and back.

2- Palms down, fingers back. Again, fingers wide, elbow pits forward, and shift your weight forwards and back.

3 - Palms up, fingers forward. Be gentle with this one. Shift your weight forwards and back.

3 Wrist Stretches

- Begin in down dog with the hands firmly planted, the spine long, and the legs straight (or use a generous bend if needed)

- Look forward and step your left foot up in between your hands, coming up onto your fingers, bending into the front knee and allowing the torso to come upright. 

- Keep the right glute active to protect the lower back. The right knee can stay elevated or drop down to the floor.

- Plant the hands and return to down dog, then alternate sides for the stated reps or timeframe.

Down Dog Lunges

- Begin face down in a prone position with your arms out to your side and elbows bent at 90 degrees.

- Turn your head to your right side and plant your right hand next to your body, near your chest.

- From here, press your right hand into the ground, rotate your torso so your chest faces to your right, lift your right leg off the floor and allow it to drop over to your left side.

- The intention with the right foot is to aim up towards your left shoulder. Knee can be bent.

- Pause here and enjoy a nice stretch through the left side of your chest, as well as a nice twist through the mid back.

- Return to centre and repeat on the opposite side.

Scorpion Chest Opener

- Kneel or with your arms outstretched and hands placed on an elevated surface at shoulders width apart.

- Send your hips back and drop your torso down between your outstretched arms, into an elevated child pose.

- From here, sway your hips from side to side to open up the lats and other tissues around the armpit and side body.

- Alternate sides, performing for the stated number of repetitions or timeframe.

Elevated Child’s Pose Lat Stretch

One of my all-time favourites for improving thoracic rotation, both through threading the needle in the bottom position, and getting a nice rotation towards the sky in the top position.

Start in a stable all fours position - wrists stacked under shoulders, knees under hips. An alternate setup is with the elbows down.

Drop your right shoulder and right side of your head to the floor and thread your right arm through the gap between your left hand and left knee.

Pause here for a breath, then retract your arm and continue that rotation, reaching your right arm up to the sky.

Return to centre and repeat on the opposite side.

Thread The Needle

- Inhale through the nose for a count of 4.
- Hold the breath for a count of 4.
- Exhale through the nose for a count of 4. 
- Hold the breath again for a count of 4.

Box Breathing is a simple but effective drill used by military personnel, yogis and high performers to calm the nervous system and promote a sense of relaxation and focus.

Find a relaxed position, seated, standing, or lying down. Place your right hand on your chest and your left on your belly. When you inhale, ideally you want your left hand to be moving the most, expanding the belly, ribcage, and then chest in 3 dimensions.

Consult your physician before performing breathwork drills and never perform breathing exercises or breath holds when operating heavy machinery or near a body of water.

Box Breathing 4-4-4-4

Downregulate (Cool Down)

Take a minute or two to reflect on your training. 

- What went well? 
- Is there anything you’d like to improve upon or work on next time? 
- What did you learn?

Make a mental note, jot it down in your training diary, or share it with me on the socials @lukejonesmove - I’d love to see how you’re getting on!

W1/D3 Hero@Home

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