Name: Playbook - Paul Wright - Week 4-Day 13
Uploaded: 2022-08-30T20:10:29.533Z
Duration: 45 min
Description: Week 4-Day 13

Last week to hit the chest, quads, core, and shoulders! We’re taking it up another notch to challenge the strength you’ve built so far. Have fun and check off your sets! #GetWright

Worlds Greatest Stretch

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

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

Lateral lunge stretch

Inch worm

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

1 minute run

Dynamic Warm up

Pike butt back and shift weight forward bringing knee to elbow. Alternate reps

Down dog to knee tuck

Complete full hinge and snatch weight up to chest. Compete front squat and repeat

Hang clean

Static hold at the bottom then explode up from there

Squat jump w pause

Block 1

Use a heavy/sturdy counter weight like a pole or couch or bench. Do reverse crunches to modify

Dragon flag rev crunch

Tall kneeling overhead press

Keeping everything square to the ground elevate onto a chair or higher surface. Arm raise to modify

Plank walks

Block 2

Sink with control keeping knee above the foot. Repeat on both sides

Single leg Bulgarian split squat

Hold weights near chest, press one at a time keeping the other stable and still.

Iso hold alt chest press

Keep your elbows tight to body if the eight is heavier. Roll pelvis at the top and try not to hypertextend that back

Swings

Block 3

Push hips forward keeping forward foot flat on the ground. Let knee go as far as possible keeping that foot flat. Repeat on each side

Hip flexor/ankle stretch

Stand with narrow base in feet. Lock out the leg you’re grabbing softly bending the other. Try and stack shoulders. Pause and breath at the top

Reach and rotate (standing)

Cool down

Week 4-Day 13

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 4-Day 13

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