Name: Playbook - Nonstop Progress - W3/D1 Gym Session
Uploaded: 2024-04-26T04:15:36.972Z
Duration: 55 min
Description: W3/D1 Gym Session

Start by using a heavy trap bar, and drop into a squat and lift the weight up while pushing through your feet to move the weight. Repeat for given amount of reps.

Trap Bar Deadlift

Get two light dumbbells and perform a quarter squat jump by slightly squatting down then exploding up into a jump. Do these reps continuously. Repeat for given amount of reps.

Weighted Quarter Squat Jump

Exact same thing as the weighted version except now do them without any weight. Slightly squat down and explode up into a jump. Repeat for given amount of reps.

Quarter Squat Jumps

Using a band attached to a bar to assist you, slightly squat down and explode up as high as you can while holding onto the band and keeping it close to your chest. Repeat for given amount of reps continuously.

Assisted Vertical Jump

Using a ball, roll the ball into your body and then lengthen out and straight your legs while putting tension on your hamstrings. Repeat for given amount of reps. If you do not have a ball, do regular RDL’s instead.

Hamstring Ball Roll Ins

Strength & Power Circuit

Hold a plank position on each side: left, right, and center, for the given amount of time on each side.

3-Way Plank

Start in a push up position, raise one of your arms and the opposite leg, and then slowly lower back down to the ground. Repeat for given amount of reps on each side.

Plank Bird Dog

Start laying on your back, in a sit up position. Push through the heel of one of your feet and go into a single leg glute bridge. Hold this position for given amount of time for each leg.

SL Glute Bridge Hold

Start with an object underneath one of your feet, do a single leg squat, touch the opposite knee to the object below you, and come back up. Repeat for given amount of reps for each leg.

SL Knee Tap Squat

Core & Corrective Circuit

Use a roller, hard pvc pipe, or other rolling object to massage across each muscle group (calf, hamstring, glute, quad, adductor, and abductor). Roll across each muscle group slowly for the given amount of time.

W3/D1 Gym Session

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