Name: Playbook - Paul Wright - Week 3-Day 12
Uploaded: 2022-08-22T17:05:23.908Z
Duration: 45 min
Description: Week 3-Day 12

Chloe

Repeat from Day 10!!!
Back to the posterior chain! This week will have different variations to last week’s posterior chain focused movements. Expect the spend more time under tension as we increase your heart rate within this session as well. Check off each round completed. #GetWright
Triceps
Glutes
Hamstrings 
Back

Marching glute bridges

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

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

Frankenstein kicks

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

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

1 minute run

Dynamic Warm up

Wide base in your feet to find balance at the top of the movement. Lift foot high and reach for it. Alternate reps

Tricep dip to toe touch

Drop your hips and drive them to the sky extending the working hip. Alternate dropping foot softly to the floor.

Single leg hip ext

Slightly turn toes out and shift weight to one leg in a side lunge, locking out the other. Stand tall and bring hips forward to finish

Cossack squat

Block 1

Find your T in a deep hinge, reach your elevated foot to the wall behind you and maintain a flat back as you pull that weight to your hip. Repeat on the other side

Single leg single arm bent over row

Place weight underneath body, pull weight up close to body and pretend you’re elbowing something behind you. Alternate reps

Squat to upright row

Keep chest square to the floor and shoulders above wrists. Move with power and control

Bench/mat hop

Block 2

As you bring hips forward roll pelvis under hips and and engage core. Lock arms at the top

Tall kneeling tricep ext

Shift weight forward as you bring knees into armpits. Alternate reps

Forearm plank tucks

5 high knees to drop squat. Move fast and stay light on your feet

High knees to drop squat

Block 3

Push the working hip away from the body and pull the knee/ankle toward you. Repeat on each side

Figure 4

Keep as much contact with your back on ground as you rotate a leg over. Chest faces ceiling/sky. Alternate reps

Window shield wipers

Push your hips ways as you pull the toes toward your body with locked out legs

Lower back/hamstring stretch

Cool down

Week 3-Day 12

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 3-Day 12

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