Name: Playbook - Paul Wright - Week 2-Day 5
Uploaded: 2022-08-22T17:05:07.072Z
Duration: 45 min
Description: Week 2-Day 5

Another one! Those extra sets turnt it up. I feel really good.

Matt coffey

Pause squat + the Bulgarian- wooo. Thanks + happy weekend.

Kate

Rene Rosso

Sara

I liked the increase to 3 exercises per set.

Pete Martin

Back to your anterior focused session with progressed variations of movements for your shoulders, chest, abs, core, quads. There will be more plyometric supersets added to keep your heart rate up as you lift weights. Adjust how you need too but push past what you did in week 1!

Marching glute bridges

Draw belly button to spine and spine to ceiling looking through your legs creating spine flexion. Look up extending spine and pushing hands into the floor

Cat cow

Hinge at the hip with straight legs, drop butt into catcher position and grab feet, stay in low squat slowly raising arms, then stand tall and repeat

Sumo squat stretch

Worlds Greatest Stretch

Standing pigeon stretch

Overhead squat

Keep hands still and bring your knees up to them

High knee palm taps

Dynamic Warm up

Iso hold the bottom of your squat . Hold your breath through the rep with a braced core a exhale on your way back up.

Pause squat (3 secs)

Brace your lower half by tucking your pelvis under your body. Grab the ground with your front foot as well. Lock out and bring em now back to ribs. Repeat on each side

Half kneeling single arm overhead press

Hold weight/s with arms at 90 deg and elbows at sides

Resistance high knees

Block 1

Use something as a counter weight to help control the movement. Maintain extension of the opposite leg when other leg crunches in. Alternate reps

Single leg reverse crunch

After one push up do one row pulling weight to hip pocket. Set weight back down as softly as possible. Alternate reps

Push up to renegade row

Fall down with control keeping a lot of weight leaning into the forward leg. Alternate reps

Elevated Step downs

Block 2

Control the weight down in line with your chest with elbows and pinkies slightly turned in. Challenge yourself and add weight here if possible

Chest press

Hold the weights firmly to your body while keeping focus on the down leg. Knee should be above the foot with the hip pushed back almost like you’re dragging your heel. Repeat on each side

Front loaded Bulgarian split squat

Using a bench/mat, keep your shoulders above wrists and chest square to the floor. Stay light on your feet and absorb each impact . Don’t let hips raise to high above the level of your head

Lateral bench hops

Block 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

Week 2-Day 5

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

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 2-Day 5

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