Name: Playbook - Nonstop Progress - W4/D2 Gym Session
Uploaded: 2023-12-03T19:49:15.551Z
Duration: 50 min
Description: W4/D2 Gym Session

Using a barbell with a moderate weight, pull the bar from the floor explosively and then lift the bar and bring your arms up to then get your arms underneath the bar. This is a very explosive movement. Repeat for the given amount of reps.

BB Power Cleans

Simply use a barbell on your back and squat down and then come back up. Do this with a decently heavy weight. Repeat for the given amount of reps.

BB Back Squat

Simply just drop into a quarter squat (not a full squat) and explosively jump up as high as you can. Repeat for the given amount of reps.

Quarter Squat Jump

Using a band attached to something above you, simply jump up as high as you can continuously while using the band to assist you. This should be as explosive as possible, and you should minimize your floor contact time (reduce how long you spend on the ground). Repeat for the given amount of reps.

Band Assisted Vertical Jump

Simply use an object and do a calf raise by putting your weight onto one leg and lifting your body weight up as high as you can go. Repeat for the given amount of reps on both legs.

SL Calf Raises

Strength & Power Circuit

Start with a ball between your legs, squeeze the ball and do a crunch. Repeat for the given amount of reps.

Ball Squeeze Crunch

Start in a high plank position, slowly lift one of your arms and the opposite leg into the air and balance there for a second. Then lower back to the ground and lift the opposite arm and the opposite leg and do the same thing. Repeat for the given amount of reps of each side.

Plank Bird Dogs

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

Wall Sit

Using a small object below you, balance on one leg and sink into a single leg squat and touch your knee to the object then come back up. Repeat for the given amount of reps on each leg.

SL Knee Tap Squat

Core & Corrective Circuit

W4/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

Olle

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

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

W4/D2 Gym Session

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