Name: Playbook - Paul Wright - Day 11: Full Body DB-Sagittal plane
Uploaded: 2022-09-19T19:22:27.155Z
Duration: 35 min
Description: Day 11: Full Body DB-Sagittal plane

Sagittal plane of motion/push/pull day!!!

The same rules will apply from start to finish; try to always finish with either more weight or a different tempo of you can’t increase your weight. Be MINDFUL of movement, and duplicate what you see from me. Don’t forget to always listen to my coaching tips so you don’t miss out on the best ways to maximize your movement!

You’ll flow through multiple variations of this warm up on your odd days through out the program!

Check everything off once complete!

Down dog to hip bounce

Lateral band kick out

Push up to low squat

Hamstring walk out

Jumping Jack

Day 11 Dynamic Warm Up

Do one move then proceed to the next for a total of 3 rounds

Check things off below as you complete each round!!!

Dead bug crunch

Use a set of weights it would be hard to do a bicep curl with

DB RDL

Super set #1

Hit your check mark once you complete each round!!!

Sound on for instruction
Keep a manageable weight through all 3 rounds

DB Hip extension

SOUND ON! Be honest with the weight you use! Should be hard towards the last reps

DB Chest Press

Super set #2

Sound on for instruction 
Use the same weights you used for the RDL! Or go heavier :)

Split squat to pivot

Prone lat pull down

Super set #3

Frog rockers

Slow motion 90-90 hip swivel

Cool Down

Day 11: Full Body DB-Sagittal plane

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

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 11: Full Body DB-Sagittal plane

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