Name: Playbook - Paul Wright - Day 10 Full Body DB-Frontal/Transverse plane +Unilateral
Uploaded: 2022-09-19T19:22:27.150Z
Duration: 37 min
Description: Day 10 Full Body DB-Frontal/Transverse plane +Unilateral

Expect to work on one side of your body, move laterally, and twist a bit more on the even days of this program. Still getting all of our normal functional movement done just doing it on one side at a time as much as we can so you can bridge the gap between your imbalances while you get strong!

For lower body movement use dumbbells you can’t do arm exercises with. You want to use resistance that WORKS with the working muscle groups at hand. You shouldn’t be breezing by these reps make sure there is some strain and stress felt :).

Just like day 1 the reps will be in the hypertrophy and strength endurance range anywhere around 10-15! Explore your right and left sides in these even days!

Don’t forget to turn sound on for all instruction and check off each time you get a round done!

You’ll always flow through side to side, twisting and unilateral movements on this dynamic warm up to mimic the movement patterns ahead.

SOUND ON FOR INSTRUCTION 
Alternate reps side to side

Cossack Squat

Sound on for instruction
Repeat on each side!

Side plank reach through

Hurdle step overs

Forearm plank hip dips

Hook to pivot

Day 10 Dynamic Warm Up

Sound on for instruction 
Alternate and count until you’re done!

Alternating Cossack squat

Bear plank lateral toe tap w/ band

Super set #1

Find a deep lunge with back knee right below the body and 2 inches off the floor. Maintain same body level while pressing with control. Repeat on the other side

Iso lunge oh press

Side plank knee tuck (down leg)

Super set #2

Sound on for instruction 
Repeat on each side!!!

Bird dog w/ single arm row

Lateral lunge to 4 high knees

Super set #3

Keep elevated leg long and foot pressed onto surface as you rotate from the hip internally

Inner thigh/hip stretch

With elbows on any surface, press them down and shift your weight back to create length in the middle on the spine.

T spine stretch

Cool down

Day 10 Full Body DB-Frontal/Transverse plane +Unilateral

Everytime!! Paul got me right at Barrys. The program on playbook got me back during the pandemic. Now is no different. Gassed, as expected but just the right amount. I feel really good after my first workout since april 2022z lets get it

Matt coffey

Albert

I haven’t worked out in a couple of years and this was a perfect workout to challenge me and to get me moving. Loved it!

Melinda

Day 1: Full Body DB-Sagittal plane

Maureen

Day 2 Full Body DB-Frontal/Transverse plane +Unilateral

Added 5 lbs to each workout. The log is so helpful. But yeah legs feeling it, entire body feels good. I’m so happy.

Day 10 Full Body DB-Frontal/Transverse plane +Unilateral

More workouts from Paul Wright