Name: Playbook - Nonstop Progress - W3/D2 Gym Session
Uploaded: 2023-12-03T19:49:15.508Z
Duration: 50 min
Description: W3/D2 Gym Session

Olle

Using a hex bar or trap bar, get into a squat position then push through your heels and feet to lift the bar (near maximal weight). Repeat for given amount of reps. If you don’t have a hex or trap bar then do a regular barbell back squat instead.

Trap Bar Deadlift

Using light dumbbells, lower into a quarter squat (not a full squat) and then explosively jump up as high as you can. Repeat for the given amount of reps.

Weighted Quarter Squat Jump

Just like the weighted version, you will do a quarter squat jump - except now you will not have weighted dumbbells. Repeat for the given amount of reps.

Quarter Squat Jump

Using a band attached to the ceiling or something above you, using the band to assist you as you jump continuously as high as possible. Using the band to accelerate your jump and help you get as high as you can. Repeat for the given amount of reps.

Assisted Vertical Jump

Using two dumbbells, simply bend over while keeping your back straight and putting tension into your hamstrings - lower until you feel a stretch in your hamstrings and then come back up. Repeat for the given amount of reps.

Strength & Power Circuit

Start by laying on your back with a light dumbbell. Light your arms and legs up to create a “V” shape and touch the dumbbell to your feet at the top of the movement. Then lower back down towards the ground and repeat for the given amount of reps.

V-Ups

Simply hold a side plank while stacking your feet and keeping your hips off the ground. Hold for the given amount of time on each side.

Side Plank Hold

Using a hold, sink into a squat and hold the squat position while using the wall for support for the given amount of time.

Wall Sit Hold

Start with a small object below you. Balancing on one foot, lower your body to the ground and tap the opposite knee to the object, and then come back up. Repeat for then given amount of reps each leg.

SL Knee Tap Squat

Core & Corrective Circuit

W3/D2 Gym Session

Pape Mbaye

Ibrahim

the first day of the grind has started 💪

Mohamed

W1/D1 Training Session

classsss heath, these gym sessions come in clutch fs

Darius

W1/D2 Gym Session

Zach

Ben Dowson

W1/D2 Training Session

Best guide for training I’m improving fast and excelling quicker than i ever have. People notice it and it’s a great feeling to work and see results. Great training session!

Markos Kilimitzoglou

W1/D3 Training Session

Great workout and reasonable duration, thanks!

Michael

W1/D4 Gym Session

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W2/D2 Gym Session

W2/D2 Training Session

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W2/D4 Gym Session

For some exercises it is unclear how whether it is 4 reps total or 4 reps each foot.

W3/D2 Gym Session

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