Name: Playbook - Luke Williford - Compound KILLER
Uploaded: 2021-01-18T11:46:09.645Z
Duration: 60 min
Description: Compound KILLER

This session is just what the title suggests, working with almost exclusively compound lifts, this session will wipe you out FAST. 

The intense use of compounds  is designed to BURN FAT and BUILD MUSCLE as efficiently as possible. 

Hit these hard, with INTENSE FOCUS. 

Compound lifts work to generate testosterone more effectively than any other type of exercise. As testosterone levels increase, androgen receptors signal muscle cells to increase the rate at which new muscle protein is created. This, increases in muscle synthesis will result in bigger, stronger muscles.

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Feet shoulder width apart, spine neutral, back straight. 

As you lower yourself down, push knees out, keep your chin tucked, chest up, and your weight pushing through the heels of your feet.

No need to lower yourself past 90 degrees (make a 90 degree angle between shin and thigh).

Bodyweight Squats

Set hands shoulder width apart, try to “grab” the ground with your hands, descend slowly then explode up. 

Make sure to consciously think about ACTIVATING your CORE. Imagine a string attached to your low back pulling it slightly up. This will help keep your core engaged.

Shoulder Width Push Ups

IMPORTANT: Squats warrant EXTENSIVE form training, and it is CRITICAL to perform them correctly. Here is a brief run down, but my “Insights” page will have a more thorough analysis of proper form. 

Wedge yourself into the bar, gripping it with your hands as close as possibly with it still being comfortable. This will generate tension throughout your upper body. 

Lift the bar up and off the rack, stepping back to space to perform the reps.

Place your feet at a comfortable distance apart, breathe in, and hold breath until back up to the top. This will keep your core strong and activated. 

Make sure to perform these reps SLOW with light weight to ensure correct technique. Unlearning BAD technique is almost impossible. So let’s get started with PROPER technique at LOW weight. 

Do NOT let your knees cave inwards, push them outwards throughout the movement. Keep your gaze slightly upwards to maintain proper alignment.

NO NEED to go BELOW 90 degrees.

AS REPS GO DOWN, WEIGHT GOES UP

Barbell Back Squats

Perform bent Over Barbell Rows with an underhand grip, rack the weight, then quickly switch to overhand grip and perform another set back to back.

Grab the bar and really SQUEEZE it, don’t let it hang loosely in your hands. Grab the bar with an UNDERHAND grip, this will incorporate your biceps more than an overhand grip. 

Hinge at the waist by pushing your butt back and letting your chest hang over your knees, facing towards the ground. 

Lift the bar, tracing a line along your quads, and SQUEEZE at the top. Go light so you get FULL contractions.

As reps go down per set, increase the weight (even if only by 5 pounds or so)

Bent Over Barbell Rows (Supinated)

Grab the bar and really SQUEEZE it, don’t let it hang loosely in your hands. 

Hinge at the waist by pushing your butt back and letting your chest hang over your knees, facing towards the ground. 

Lift the bar, tracing a line along your quads, and SQUEEZE at the top. Go light so you get FULL contractions.

Bent Over Barbell Rows (Pronated)

Barbell Row Superset

Grip a kettlebell FIRMLY with both hands. With KB hanging between your legs activate your lats by pushing shoulder blades DOWN. 

Now HINGE at the hips, pushing your butt BACK. 

Activate your core by breathing in before initiating the movement. Keep your spine aligned and your lats activated. 

The KB should be tracing a STRAIGHT LINE up and down as you hinge AROUND it. As you hinge and the KB is lowered, feel the stretch in your hamstrings. 

Explode up once you feel the stretch adequately and squeeze your glutes.

Kettlebell RDL

Using manageable weights so you can properly complete the sets, perform dumbbell bench then quickly readjust the bench for a seated overhead press. 

Work hard, controlled, and fast paced. Get the heart rate up.

Set yourself up on a flat bench, kick back onto the bench in a lying position. 

Do your best to drive your feet into the ends of your shoes, pressing diagonally into the ground. 

Squeeze intensely as the weights are lowered, FOCUSING on stabilizing your shoulders and elbows. 

Breathe in before lowering, breathe out when back at the top. A held breathe DURING the movement will keep your core tight and help stabilize your body. 

SQUEEZING the grips of the dumbbells will help stabilize your arms and protect your wrist. 

Make sure your butt, shoulder blades, and head are all firmly on the bench. 

Lower until you feel a solid stretch in your pecs.

Flat Dumbbell Bench

While seated with your back pressed against the seat back, press from 90 degrees to slightly before lock out. 

Notice the restricted range of motion. This will allow you to focus more completely on squeezing during the movement. 

Make sure to stabilize your shoulders and elbows.

Seated DB Overhead Press

Dumbbell Pressing Superset

This circuit will include various Bodyweight Squat adaptations. Perform these with INTENTION.

Take this as a time to prepare for weighted squats, take this as a time to PERFECT your form. 

Work hard, this circuit is TOUGH.

Lower yourself in a controlled fashion to a 90 degree squat hold. 

Pulse up and down in a restricted range of motion, making sure to activate your quads and glutes. 

Form of BW squat applies here.

Squat Pulse

Lower yourself into a 90 degree squat hold position with all the rules for a proper squat applied. 

Knees pushed outwards, chest up, spine aligned, core engaged.

Compound KILLER

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