Name: Playbook - Nick Symmonds - W4/D2
Uploaded: 2023-05-15T20:11:16.101Z
Duration: 45 min
Description: W4/D2

Theme: evaluational intensities, mode/method.

Begin with a dead hang. Bring right toe up to touch left hand, drive leg down. Bring left toe up to touch right hand, drive leg down. Repeats 5x each side.

Hanging Leg Crossovers

Classic deadlift. KEEP IT LIGHT, you are not trying to become a powerlifter.

Deadlift

Bar overhead and locked out, lunge forward with the left leg. Step back, lunge forward with the right leg. Continue this until you have lunged forward three times left + 3 times right. 6 total lunges = 1 set. These can be done between Deadlift sets if you have two bars. DO NOT try to Overhead Lunge the weight you are Deadlifting!!

Overhead Lunge

Begin in a front rack position. Take a step forward and initiate a full lunge. Step forward and initiate a full lunge on the other side. Three lunges on each leg = 1 set

Front Lunge with Step Forward

Begin with a loaded barbell on your shoulders. Explosive push jerk, stand tall. Repeat. Add Medicine Ball Chest Pass (see next exercise) between sets.

Push Jerk Behind

With medicine ball close to chest and elbows out, broad jump forward while simultaneously pushing med-ball forward as far as possible.

Medicine Ball Chest Pass

W4/D2

Denis

Hacer videos más explicativos sobre en qué consiste y para que sirve cada ejercicio

Matias

Rohan

W1/D1

Blake

I am sooo toast but mainly in my upper body. Not what I expected but I like it!

Lauren Orlik

Spencer

W1/D2

Didn’t have a jump rope, but the rest went smoothly! Really enjoyed the explosive step ups!

W4/D2

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