Name: Playbook - Tire Trained - W1/D2 LOWER BODY
Uploaded: 2024-05-10T22:09:26.572Z
Duration: 60 min
Description: W1/D2 LOWER BODY

Welcome to WEEK #1 of your T3:BB program!

This week is all about getting familiar with the T3:BB program.  The goal this week is for all participants to become familar with the basics and to become familiar with the movements within the training program. On Week #1 participants can expect a transitional approach to the barbell by using mostly dumbbells to begin. Some movements will require a barbell including landmine rows and seated pull-ups. This week will call for a circuit approach to the workout in two parts: STRENGTH & CONDITIONING. The strength circuit will require four sets of each exercise. The conditioning circuit will require 40 seconds of work at five stations with 20 seconds of rest in between. The conditioning circuit will be completed twice.

Please read on to learn more about the following basics of the T3 program:

Progressive Overload
Compound Movements
Accessory Movements
Conditioning
Sets
Reps
Rep Range
Rest

PROGRESSIVE OVERLOAD
When you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.

COMPOUND MOVEMENTS
Strength-based exercises that work multiple muscle groups at a time. Within the T3 program our compound exercises will involve the use of an Olympic barbell. An Olympic barbell is 45 lbs. and you have the ability to add weight plates to the bar as you progress over time. Each session of T3 comes with a new cycle of compound movements.

ACCESSORY MOVEMENTS
Strength-based exercises, sometimes referred to as secondary exercises, that complement compound exercises. Accessory exercises strengthen smaller muscle groups that support larger muscle groups typically worked with compound movements.

SETS
A set is a collection of repetitions of an exercise. For our purposes within the T3 program we will commonly execute 8-12 repetitions per set.

REPS  + REP RANGE
The term 'rep' is short for repetition. A rep is the number of times you complete an exercise.  The T3 program introduces rep ranges instead of one specific number of reps. For our purposes within the T3 program we will work in the 8-12 rep range for most exercises.  Offering a rep range target helps to support individualized progress.

REST
Allowing for and measuring rest time with strength exercises is critical to your success. This process is about seeking and finding your abilities with various stimuli presented to you in an effort to progress.  Rest time will vary depending on the exercise but you can note that rest time for compound movements should be between 90 seconds and 2 minutes.

- 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

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

WARMUP

- Keep the dumbbells by your shoulders with palms facing in and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet Squat

Dumbbell Hip Thrust

Alternate between both exercises for the duration.

10 Mt. Climbers + 10 Jumping Jacks

Rest

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

- Place a dumbbell upright
- Get into a plank position about an arm’s length away from the dumbbell
- Make sure you maintain a strong plank with shoulders stacked over the wrists, belly up, and butt down
- Tap the dumbbell one hand at a time
- Left + Right = 1 rep

Plank Dumbbell Tap

- Hold a weight plate close to the body in front of the chest
- Start with the feet together
- Push the plate overhead and jack the feet out
- Repeat for reps or time

Plate Jacks

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump back down and repeat

Box Jumps

CONDITIONING CIRCUIT

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

W1/D2 LOWER BODY

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