Name: Playbook - Tire Trained - W1/D2 Shoulders + Quads
Uploaded: 2024-05-10T22:09:26.671Z
Duration: 60 min
Description: W1/D2 Shoulders + Quads

- Begin with barbell in hand with hands about shoulder width apart
- Push elbows forward in front of the bar
- Lower into about a 1/4 squat, inhale deep into the belly and hold the breath to brace the core
- Explode up through the feet and hips to drive the bar straight up overhead
- Exhale at the top of the movement
- Reset and repeat

Barbell Push Press

Complete the exercises back to back. Rest for 60 seconds. Repeat for 3 sets.

- 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

- Stand in front of a box or a bench
- Place your foot on the box or bench. It should be high enough so your knee is at least at a 90 degree angle
- Step up to full extension
- Keep your chest up and shin angled forward for quad-focus
- Lower with control to ground and repeat with other leg

Body Weight Step Ups

Quad Superset

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell Seated Shoulder Press

- 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
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

Q&S Superset

Complete exercises back to back. Rest for 60 seconds between rounds. Repeat for 3 rounds.

- Prepare a landmine setup
- One end of the barbell will go into the landmine base
- Load the landmine with a weight plate. Start light and work your way up to a heavier option as you become familiar with the movement
- Facing away from the barbell, place the other end on your shoulder
- Your back will rest on the plate and you should angle your body out slightly. Your body and the bar should make a 90 degree angle 
- Lower the body down keeping a neutral spine
- Inhale and brace the core as your lower
- Reach parallel and come back up. Release the breath at the top of the movement

Landmine Hack Squat

- Holding a dumbbell in one hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbell overhead, driving it in a straight line up and down
- The elbow should land by your ear
- Lower the dumbbell back to your shoulder and repeat the movement
- Complete on both sides

Single Arm Dumbbell Thruster

Landmine Superset

W1/D2 Shoulders + Quads

I've loved it! Feeling connected even through my own home gym. 💓

Jessica

W1/D1 Welcome to T3+!

Okay Amanda… looking forward to a sore tomorrow and watching that struggle improve.

Kendra

W1/D1 Testing - Week #1

W1/D3 Back + Biceps

W1/D4 Glutes + Hamstrings

W1/D5 - Chest + Triceps

W2/D1 Shoulders + Quads

W2/D2 Back + Biceps

W2/D4 Chest + Triceps

Loved the combo of compound, cardio, and core!!

Cheyenne

W2/D5 Full Body

W3/D1 Shoulders + Quads

W3/D2 Back + Biceps

W3/D3 Glutes + Hamstrings

W3/D4 Chest + Triceps

W3/D5 Full Body

W4/D1 Shoulders + Quads

W4/D2 Back + Biceps

W4/D3 Glutes + Hamstrings

W4/D4 Chest + Triceps

W4/D5 Full Body Friday

W5/D1 Shoulders + Quads

W5/D2 Back + Biceps

W5/D3 Glutes + Hamstrings

W5/D4 Chest + Triceps

Those goals are starting to show!! Wow!! 🙌🥳🔥

W5/D5 Testing - Week #5

W6/D1 Shoulders + Quads

W6/D2 Back + Biceps

W6/D4 Chest + Triceps

W6/D5 Full Body

W7/D1 Shoulders + Quads

W7/D2 Back + Biceps

W7/D3 Glutes + Hamstrings

W7/D4 Chest + Triceps

W7/D5 Full Body Stack

W8/D1 Shoulders + Quads

W8/D2 Back + Biceps

W8/D3 Glutes + Hamstrings

W8/D4 Chest + Triceps

W9/D1 Shoulders + Quads

W9/D2 Back + Biceps

W9/D3 Glutes + Hamstrings

W9/D4 Chest + Triceps

Love comparing week 1 to now!! 🤯🥳💥

W9/D5 Testing - FINAL

W10/D1 Shoulders + Quads

W10/D2 Back + Biceps

W10/D3 Glutes + Hamstrings

W10/D4 Chest + Triceps

W10/D5 Full Body

W6/D3 Glutes + Hamstrings

Glutes + Hamstrings (Ladder Sets)

W1/D2 Shoulders + Quads

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