Name: Playbook - Rashad Grigsby - W3/D4 - Push(MAX)
Uploaded: 2022-05-04T13:37:42.193Z
Duration: 90 min
Description: W3/D4 - Push(MAX)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Place your hands on the floor on front of you
- Hop back hop forward 
- Return to the initial position

Modified burpees

Body weight Squat Warmup

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

- Perform a squat pushing your hips back as you come down 
- Jump up bringing your knees towards your chest
- Land softly

Explosive jump squat + tuck jump

W3/D4 - Push(MAX)

Brian Alan

Starting from the bottom and it felt amazing! 🙌🏾

Rashad

Solid workout. I was definitely challenged. Excited to continue to work out with you.

W3/D4 - Push(MAX)

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