Name: Playbook - Paul Wright - Week 1-Day 4
Uploaded: 2022-08-22T17:05:04.913Z
Duration: 45 min
Description: Week 1-Day 4

A great workout again. Thanks. Fits well when I’m not at home near my Tonal. Makes it seem like I’m not losing too much progress when I’m away. Seems easier than it did one month ago!!!

Robbie

Another good one! Love the holds and then holds plus triceps. Yeeee!

Kate

Chloe

Nefeli Aidonidi

Despite poor sleep the last few days, I’m feeling very strong.

Bradley

Day 2 Repeat!!!
The foundational week must incorporate repetition so hip back into your previous day 2. This is a POSTERIOR chain focused day. Expect to feel your hamstrings, glutes, back, and triceps in this full body session. Check off each round after you complete it within the workout!

Do each movement once then move to the next. Do 3 cycles through

Reach for your ankle and pull it towards your belly button as you stand tall and lengthen your glute/i.t. Band. Alternate reps

Ankle cradle

Shift side to side and flow pushing your hips back while reaching hands forward. Alternate

Lateral lunge stretch

Bend your knees and let your hips come up and down absorbing into each step

Lateral squat walk

Quad hip stretch

Frankenstein kicks

Inside or outside, run at 75% max capacity for 1 minute straight

1 minute run

Dynamic Warm up

From stomach, bring your elbows into external rotation with Palms facing your feet, and bring elbows to highest position keeping shoulders away from neck. Hold here and externally rotate the shoulders until your palms face the ground. Press out and reach in front of your head maintaining good posture and repeat to starting position.

Prone W’s

Push hip to the sky and stay still. Press heel, ball of the foot, and outside edge of the foot in the ground. Almost grab it. Drag heel backwards as well. Repeat on each side

Single leg iso hip ext

Block 1

Lean your weight into whatever your hand is on and create a flat back parallel to the floor. Pull weight to hip pocket, pause and let it stretch you back down. Repeat on each side

Single arm bent over row

Doesn’t matter what type of resistance you have adjust and make it work! Bend the elbows at the bottom and pullll weight over at the top and extend and lock out the arms

Tricep ext + lat pull over w hip ext hold

Block 2

Bring weights under your body with a flat back and proud chest.

Sumo deadlift

Find stillness at the top of the movement. Create a wide base with your feet to find balance. Alternate reps

Reverse plank toe touch

Block 3

Create a 90 deg angle and square your body off to the front leg. Lean in slowly while pushing your hip back. Rotate keeping feet on ground and hands off. Alternate reps

90/90 hip stretch w hip rotation

Reach as far as you can both ways keeping the hips square and twisting from the spine. Knees and feet should be pressed into the floor. Repeat on both sides

Reach and rotate opener

Try to keep arms above head through full rotation. Lengthen lats, lower back, hammies

Rag doll circles

Cool down

Week 1-Day 4

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.

Week 1-Day 4

Community

More workouts from Paul Wright