Name: Playbook - Sean Garner - Full Body Muscle Gain with Lower Strength 💪
Uploaded: 2023-02-16T21:47:00.317Z
Duration: 50 min
Description: Full Body Muscle Gain with Lower Strength 💪

3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat, 5 sec lower 
3x20 Lunge
3x20 OH Lunge @ 10# DB
3x5 SOTS & OHS Combo @ 2 x 10# DB

Then: 

2x (30sec Work/30sec “Rest”) Squat “Rest” is in OH Position. 
Two Sets, Rest 2 minutes between sets 

Then: 

Work up to Heavy RFE 

Then: 

5x3 RFE @ 80% 1RM
Rest 2-3 minutes between sets 

Then: 

3x (1-6) Pull-Up Ladder 
3x (1-6) Push-Up Ladder

Then:

300sec FLR

3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat, 5 sec lower 
3x20 Lunge
3x20 OH Lunge 
3x5 SOTS & OHS Combo

With your feet shoulder width apart in your toes touching the wall perform a squat. Use this exercise as a warm-up and training tool to perfect your squat form

Wall Squat

Stand with your feet shoulder width apart. This is your starting position. 

Push up hips back into a squat position. Drive through your heels to return to your starting position.

 Repeat for the designated number of reps.

Bodyweight Squats

5 sec slow and controlled lower down

From a standing position, grasp the dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This is the starting position.

Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Keep your back straight. As you descend, push your knees outward and keep your weight on your heels. At the bottom of the motion pause briefly, then drive through your heels, extending the knees and hip, to return to the starting position. 

Repeat the designated number of reps.

Eccentric Goblet Squat

Begin standing with your feet shoulder width apart and your hands at your sides.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

With your arms locked out in the weight pressed up overhead perform a lunge. Make sure your front knee stays over your ankle and your back and he stays under your hip

Overhead Walking Lunge

From the bottom of a squat, press the dumbbells up over your head.

SOTS Press

With your arms locked out pressing the weight up over your head, perform a squat.

DB Overhead Squat

Lower Body Warm Up

Lower your body into a squat position, keeping your head up and torso straight, and pushing your knees out. Drive through your heels to push yourself back up in to the starting position.

Repeat for the designated number of reps.

Dumbbell Front Squat

Keep your arms locked out and core braced as you actively press up on the weight holding it overhead.

DB Overhead Hold

Lower 1

Stand in front of a bench, leaving enough space to perform a lunge. Rest the top of your left foot on the bench behind you. This is the starting position.

Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor, keeping your core upright.

Stand back up to the starting position. Switch sides and repeat.

Rear Foot Elevated Split Squat

3x (1-6) Pull-Up Ladder 
3x (1-6) Push-Up Ladder

Grab the pull up bar with your palms facing forward. With both arms extended, create a curve in your lower back and stick your chest out. This is your starting position. 

Draw your shoulders and upper arms down and back while lifting your torso up until the bar touches your upper chest. Inhale and lower your body back to starting position. 

Repeat for the designated number of reps.

Pull-Ups

Place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked.

Squeeze your glutes and core as tight as possible. 
Rotate both of your hands out and away from your chest and shifting your shoulders down from your ears. You should feel your shoulder blades pin down and back.

Inhale deeply and slowly lower your body in one straight line toward the floor. 

Keep your elbows in as you lower down.

Have your chest touch then exhale as you press away.

Push Ups

Upper ladder

Position yourself on the ground with your weight being supported by your toes and your hands. Your arms should be fully extended below the shoulder. This is the starting position. 

Hold this position, keeping your body straight at all times. 

Complete for the designated amount of time.

Full Body Muscle Gain with Lower Strength 💪

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