Name: Playbook - Paul Wright - Day 9: Full Body DB-Sagittal plane
Uploaded: 2022-09-19T19:22:27.145Z
Duration: 38 min
Description: Day 9: Full Body DB-Sagittal plane

Day 1 in this program will always switch from exercises focused on the front side of the body to the back. If you do an upper body push, the next move will be a lower body pull. That will be our flow on the odd days aka day 1 and 3! 

Expect to lift in the strength endurance rep range of 12-15 and and in the later weeks we’ll dial the reps back and add some weight! Prepare to spend a lot of time under tension as we get your body fully acclimated to build on top of your foundational strength!!!

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 toe touch

Lateral band walk-ankles

Marching Glute Bridge

Iso overhead squat

Prone lat pull down

Butt Kicks

Day 9 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

This weight should be lighter then what you use for the hip ext! Alternate reps

Alt Arnold 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 sweep to knuckle tap

Super set #3

Cat cow wiggle

Childs pose reach

Cool Down

Day 9: 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 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 9: Full Body DB-Sagittal plane

More workouts from Paul Wright