Name: Playbook - Luke Jones - W3/D3 Session B Full Body
Uploaded: 2024-01-11T15:36:01.811Z
Duration: 50 min
Description: W3/D3 Session B Full Body

Let’s round off another great week of training with your next Session B. Keep chipping away at that foundation with 3 sets of 8-10 in the primary movements. We’ll step things up a notch next week!

Remember that recovery is a crucial part of the equation if you're looking to get the most out of your training. If you’d like some guidance, feel free to check out my guides to nutrition and recovery in the insights / resources section!

If you have any questions you can reach out here on the app, and I’d also love to see your  progress - share your videos or photos on Instagram and tag me at @lukejonesmove!

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

Start with the feet together or hips width apart.

Tuck the pelvis under (squeeze your glutes) contract your core and squeeze your shoulder blades back and down.

Maintain these contractions as you bounce on the balls of your feet, keeping the chest lifted.

If using a rope, try to keep your arms by your sides, shoulders relaxed, and use your wrists to spin the rope. If you don’t have a rope - no worries. Just perform a similar motion.

Jump Rope

Take your index finger and thumb, and pinch into the space between the hand and forearm on the opposite wrist.

Make a fist on the hand that’s being pincered, then gently roll the wrist in circles.

Perform 3-5 repetitions in one direction, then switch directions, cycling through for the time listed.

Repeat on the opposite side.

Wrist Rollout

From a stable all-fours stance (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 a solid upright stance with the feet hips width or slightly wider, and feet facing forwards or slightly out.

Screw the feet into the floor to lift the arches and activate the glutes.

Take a breath in through your nose, brace your core, and pin the shoulder blades back and down.

Keep the elbows in close to the body, as if you’re trying to put them into your back pockets.

Initiate the movement by hinting at the hips and bending the knees slightly.

Keep the spine neutral, then return to standing by engaging through the glutes.

Hip Hinge (Bodyweight)

A great drill for wringing out tension in through the T-spine – just like you’d wring out a wet cloth. 

From a neutral starting position, one shoulder goes into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

Return to centre and alternate sides. 

Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring

Hinging at the hips, then allowing the knees to bend, squat down to the lowest position you can comfortably hold with a relatively upright torso.

Try to keep the arches of the feet lifted and stable, and ensure the knees do not cave in as you descend.

You can hold onto a support to maintain your balance, come up onto the toes or raise the heels onto a solid surface if needed. 

Make a mental note of the rough position you get to (or take a quick video to compare with your after)

Deep Squat Check-In

Shift your weight into one foot, ensuring the arch is lifted and toes spread.

Using a wall to support you if necessary, place your other foot onto the standing leg, above or below (but not on) the inside of the knee. Raise the arms overhead for an extra challenge.

Maintain a connection to your core and a neutral gaze to help with the balance.

Tree Balance

A - Acclimatise

Here we’ll work on our primary strength movements with a beginner friendly bodyweight circuit - glute bridges, scapula pulls and dips.

We’re looking to practice the movement patterns and begin to build strength there.

Remember: In weeks 2&3 we’re looking to up the rep range slightly with our primary strength movements in the Build section, aiming for 3 sets of 8-10 reps, leaving 1-2 reps in the tank. 

We’ll look to add repetitions each week or two until you hit 3 sets of 12. You then move onto the next progression, restarting at 3 sets of 8.

Rest for 60-90 seconds between each exercise.

Pick a bridge progression that you can perform comfortably for the required repetition range.

V1 - Glute bridge, feet on floor
V2 - Raised bridge, feet on bench
V3 - Single leg bridge, one foot on bench, keep pelvis level.

Begin lying on your back with your knees bent and feet planted hips width apart.
 
Initiate the movement by driving through your heels, extending your hips vertically. Your weight should be supported by your upper back and the heels of your feet.

Extend as far as possible, squeezing the glutes at the top, then reverse the motion to return to the starting position.

For the single leg version, perform one set on your less strong side, rest, then perform a set on your stronger side, matching the number of repetitions.

Beginner Glute Bridge Progression

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.

Beginner Scapula Pull Progression

Pick a dip variation that you can perform relatively comfortably for the required rep range.

V1 - Legs provide assistance
V2 - Walk feet further from bench
V3 - Legs straight out or elevated onto another bench

Hold onto the edge of a bench or elevated surface with your hands close to your body, separated at shoulder width. Your arms should be fully extended.

Your legs should be bent at around 90 degrees while your torso is perpendicular to the floor. 

Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. 

Tip: Keep the shoulders back & down and elbows as close as possible throughout the movement. Forearms should always be pointing down.

Press down into the bench and straighten your arms to bring your torso up again, lifting yourself back to the starting position while exhaling.

Legs can provide assistance in V1 & V2.

Beginner Dip Progression

B - Build

A short core circuit to wake up the deep core musculature and build a strong, functional midsection.

Select a plank progression you can perform comfortably for the required time:

V1 - Kneeling Plank
V2 - Full Plank
V3 - Plank Shoulder Taps

From a kneeling position, plant the hands shoulder width apart, shoulders stacking over wrists.

With the body rigid and core engaged, lean forward from the knees for the kneeing plank, or raise up onto the toes for the full plank.

Think about touching the belly button towards the spine and keeping the pelvis tucked under by engaging the glutes.

For the shoulder taps, try to resist rotation through the pelvis and shoulder girdle, tapping your hand to the opposite shoulder.

Beginner Plank Progression

Pick a dead bug variation that you can perform relatively comfortably for the required timeframe. 

V1 - Iso Bug Hold
V2 - Dead Bug Taps
V3 - Full Dead Bug

Begin on your back with your knees bent at 90 degrees.

As you flex at the hips at 90 degrees, engage your deep core (belly button to spine) and flatten the space between your lower back and the floor. Maintain this flattened position throughout. If you feel your lower back lifting, you may need to go back to an earlier progression.

For V1, maintain the 90 degree bends at the knees and hips, and stretch your arms straight out in front of you. Head can be resting on the floor, or hovering an inch or so from the floor. Maintain that stable position.

V2 - bend the arms and knees. Maintain a stable core, slowly touch down the opposite arm and leg to the floor. Bring back to centre and alternate.

V3 - extend opposite arms and legs, straightening both and hovering an inch above the floor. No touchdown. Alternate, stay tight.

Beginner Dead Bug Progression

Pick a bird dog variation that you can perform relatively comfortably for the required timeframe. 

V1 - Kneeling Vacuum
V2 - Bird Dog Taps
V3 - Bird Dog

Begin in a stable kneeling position with your hips stacked over your knees and shoulders over wrists.

V1 - Perform a few cat-cow movements to find a neutral spine. From there, inhale into the belly, and on the exhale, contract your core for 5-10 seconds, trying to connect your belly button to your spine. Think about the feeling of putting on tight jeans. Repeat for stated res or time frame.

V2 - Maintaining that stable, tight core, reach your opposite arm and leg out, lightly touching the floor in front and behind your body. Try to resist rotation through the shoulder girdle, torso and pelvis. Return to centre, alternate sides.

V3 - Fully extend and lift the opposite arm and leg, then crunch back in to centre. Remain stable, resist rotation, alternate sides.

Beginner Bird Dog Progressions

C - Core

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

Position 1 - Hip flexor stretch
From a split runners stance with the back knee down, bend the front knee and lean the hips forward & down to stretch the rear hip flexor. Keep the glute on the back leg active here to protect the low back.

Position 2 - Hamstring stretch
Straighten the front leg as you send the hips back to put a stretch on the hamstring of the front leg. You can have the back toes tucked under or flat to the floor - whichever works best for you.

Alternate between the lunge and hamstring stretch. Perform for the set time/reps, then repeat on the opposite side.

Hamstring - Lunge Combo Stretch

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

Lying on your back, bring your knees up towards your chest, taking them wider than hips width.

Clasping the shins, feet or big toes, pull your legs towards you and allow your hips to sway side to side gently, opening up through the adductors and hamstrings and allowing the low back to relax.

Happy Baby

From a kneeling position with the toes tucked under or tops of the feet flat to the floor, send your rear towards your heels and head towards the ground.

You can use a cushion under your head if this is more comfortable.

Either allow the arms to rest by your sides, or reach them out overhead for a nice stretch.

Rest here, breathing slowly and deeply into the belly, allowing the rib cage to expand and your body to relax.

Child’s Pose

Nasal breathing is a great way to improve CO2 tolerance & NO production, and can help you de-stress & downregulate after a heavy training session or a tough day at work.

From a comfortable seated or lying position, place your right hand on your abdomen & left hand on your chest. Can also be done standing / walking.

You can close your eyes if comfortable, or keep them open.

Start by breathing in & out through the nose, counting to 3 for the inhale, 3 for the exhale.

Allow the belly & ribcage to expand in 3 dimensions. This means your right hand on your belly will move up & down with the breath, and the left hand on your chest remains relatively still.

Play with increasing the length of the inhale & exhale, sticking to a 1:1 ratio. You might move to a 4:4, 5:5, 6:6 etc.

Get to a point where you start to feel a slight air hunger, then drop down by 1, and continue breathing at that pace.

Nasal Breathing 1:1

D - Downregulate

Finish off the session by reflecting on your training - what went well, what did you learn, and what tweaks can you make next time?

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 on the socials and tag me @lukejonesmove - I’d love to see how you’re getting on!

W3/D3 Session B Full Body

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