Name: Playbook - Paul Wright - Week 3-Day 9
Uploaded: 2022-08-22T17:05:14.723Z
Duration: 45 min
Description: Week 3-Day 9

Cooked. Especially the dumbell two step lunges. And the high knee to mountain climbers.. MAN. Thank you🙌🏾

Matt coffey

Natalie Rose

And I’m dead 😂 the cardio was killer

Sara

We’re back to an anterior focused session with more variations to keep things fresh for you. Expect to burn out, fatigue, and FAIL. This is where your strength really gets built in the third week and beyond. Expect to feel you chest, shoulders, core, quads, biceps. Check off each round once complete! #GetWright

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

Down dog

Hurdle step over to lunge

Calf stretch

Lunge to twist (hip flow)

Lunge to twist and rotate

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

1 minute run

Dynamic Warm up

Hold the bottom for 2 seconds and drive up. Decend slowly

Pause push up

Connect the movement pressing as you stand tall and squatting as the weights come close to your body

Thruster

Land softly and use your arms to gain momentum on the jump and to control yourself on the landing

Split jump lunges

Block 1

Try not to wobble or shake if you’re on an elevated surface. Constantly try to press lower back into the floor with each rep

Alternating deadbug chest press

Keep your weight forward in your forward leg as you do the tap. Drive up from the bottom find control while you’re low. Alternate reps

Lunge toe tap to stand

Keep your weight shifted forward as you jump your knees to elbows keeping hips lined up with your shoulders. Don’t let them drop up and down too much

High plank tuck jumps

Block 2

Fall into your lunge and drive up and balance on the down leg

Walking lunge to knee drive

Find stillness in the position and pull weight to hip pocket. Keep back leg lifted and body weight forward. Repeat on each side

Bird dog row

5 high knees to 5 mountain climbers

Block 3

Corckscrew

Shift weight forward and drive knee into tricep

Plank knee tucks

Block 4

Pull knee in and assist your leg as you open up and pull/push knee towards the floor. Alternate reps

Hip opener from back

With every exhale find more length. Go in the middle and to both legs

Sit and reach (legs wide)

Cool down

Week 3-Day 9

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 3-Day 9

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