Name: Playbook - Paul Wright - Week 4-Day 14
Uploaded: 2022-08-30T20:10:27.299Z
Duration: 45 min
Description: Week 4-Day 14

Like DJ Khaled, Another one. And it was amazing.

Matt coffey

Chloe

Let’s get back into your back, glutes, triceps, and athleticism with a progressed version of our previous posterior chain days. Modify how needed but always choose the hard way out! Check off each round after it gets complete!

Marching glute bridges

Flex feet and press heel into the floor. Locked out legs

Rev plank leg raises

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

Lunge to twist and rotate

Inch worm

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

1 minute run

Dynamic warm up

Keep shoulders away from your neck at two bottom. Pause at the top

Neutral grip Chin ups

Hinge then squat to drop weights as close to floor as possible. Stand tall keeping back flat and chest proud

Suitcase Deadlift

Block 1

Reach through and lift hips then reach up and lift hips. Constant movement and rotation. Repeat on both sides

Side plank reach through

Extend arms and keep them lined up with shoulders. Let weight stretch the triceps back. Crunch is optional

Tricep ext from back

Keep elbows tight to ribs with heavier weight. Roll pelvis under body as you snap hips forward.

Weighted swings

Block 2

Keep weight forward and pull weight to hip pocket. Repeat on each side

Elevated plank and row

Weighted squat jumps

Move fast and find control at the top of each rep. Try to push hips up as you reach for your foot

Reverse plank toe touch

Block 3

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

Window shield wipers

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

Try to keep arms above head through full rotation. Lengthen lats, lower back, hammies

Rag doll circles

Cool down

Week 4-Day 14

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 4-Day 14

Community

More workouts from Paul Wright