Name: Playbook - Paul Wright - Week 4-Day 1 (Lower)
Uploaded: 2022-08-22T17:06:12.937Z
Duration: 50 min
Description: Week 4-Day 1 (Lower)

Last day number 1 of this wonderful program. I have gained strength. Moving up 5-10lbs on each exercise. The high knees to squat still is my final boss. But I feel good and look great.

Matt coffey

LAST WEEK, WATCH THE VID ABOVE!
More Changes to some rep ranges and tempo for final Day 1!

Expect to squat, split squat, curl, plank, and of course move athletically.

Equipment needed:
Free weights 
Med ball (optional)

Reference mobility section of the app for post workout cool downs

Inch worm to low squat

High plank pike to twist

Pigeon stretch to pike flow

Hurdle step overs

Iso squat

Pop squat to arm raise

Athletic warm up

SOUND ON
Start heavy. Add weight to this each set ideally 5 lbs per set

Elevator front squat

SOUND ON
Two push ups, to three runners is ONE REP

High plank push up to runners

Superset #1

SOUND ON
Repeat for time on each side! Use a weight that you would do bicep curls with.

Iso Split squat under/overs

SOUND ON
Repeat for time on each leg! Use a dumbbell or nothing to substitute for the med ball

Split squat to med ball slam

Superset #2

SOUND ON!
Use a set of weights that are controllable but challenging. I’m using 30s here with a different grip. Make sure there is a slow and controlled tempo

Iso squat w bicep curl

SOUND ON!
Use a light weight to substitute

Week 4-Day 1 (Lower)

Community

More workouts from Paul Wright