Name: Playbook - Luke Jones - W4/D1 Session A Full Body
Uploaded: 2024-01-11T15:36:01.815Z
Duration: 50 min
Description: W4/D1 Session A Full Body

Great job completing week 3 Hero - halfway through the program! What have you learned so far? Let me know by tagging me on social media @lukejonesmove

Moving into weeks 4&5 we’ll up the volume again for our primary strength movements in the Build section, aiming for 3 sets of 10-12 reps, leaving 1-2 reps in the tank. 

We’ll also add a little extra time onto the core work, helping you build a stronger, heroic mid-section.

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.

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

Moving into weeks 4&5 we’ll up the volume again for our primary strength movements in the Build section, aiming for 3 sets of 10-12 reps, leaving 1-2 reps in the tank. 

Rest for 60-90 seconds between each exercise.

Pick a squat variation that you can perform comfortably. 

V1 - Box Squat - Squat down to a stable surface
V2 - Air Squat - Hands out in front to remain balanced
V3 - Goblet Squat - Hold a weight (kettlebell, dumbbell or weighted backpack) in a goblet position, keeping the chest lifted

Begin in a solid upright stance with the feet at hips width or slightly wider & facing forwards or slightly out.

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

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

Initiate the squat from the hips followed by the knees, keeping your back straight & knees pointed in the same direction as feet (not caving in). 

Descend until thighs are past parallel to floor or until you can’t maintain a neutral spine. Return to standing up by driving the feet into the floor, extending knees and hips until legs are straight.

To progress goblet squats, continue adding weight, or move on to a back squat.

Beginner Squat Progression

Pick a Push-Up variation that you can perform comfortably: 

V1 - Knee Pushup - Lower and push up from knees.
V2 -  Knees + -ve - Lower in a full push-up, press up from your knees.
V3 - Full Pushup from feet

Lie prone on the ground with hands slightly wider than 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).

Keeping the body straight, lower to the floor by leaning forwards and bending your arms.

Beginner Push-Up Progression

Select a progression you can perform comfortably for multiple repetitions.

V1 - Vertical Row 
V2 - 45 Degree Row
V3 - Horizontal Row

Set your rings or grasp the bar/railings around shoulder-width apart

Start with arms and legs extended, or knees bent if performing the full horizontal row.

Initiate the pull by driving the elbows back and squeezing the shoulder blades back and down until the rings or bar touch the sides of your chest. Reverse the movement with control.

Keep your elbows close to your sides and your body rigid throughout.

Increase the difficulty by moving body into a more horizontal position.

Beginner Row 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!

W4/D1 Session A Full Body

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