Name: Playbook - Aaron Lesue - W1/D2
Uploaded: 2022-04-17T03:05:30.438Z
Duration: 45 min
Description: W1/D2

Finally found a person that works out like a D1 athlete and has lifts that make the body feel better. Thank you!

J.T. Closi

Day 2 - Upper Session

A Block: Warm Up
A1. Bike/Row Option 2 x 2 minutes
A2. Band Pulse 2 x 20
A3. Push Up + Opposite Toe Reach 2 x 10

B Block:
B1. Dumbbell Lat Pullover 3 x 6-8
B2. Back Extension 3 x 20
B3. Incline Supported Y Raise 3 x 10

C Block:
C1. Dumbbell Shoulder Press 3 x 8-12
C2. Dumbbell Rear Delt Fly 3 x 8-12 each 

D Block:
D1. Med Ball Push Up 2 x 20
D2. Chin Ups 2 x Max (Failure)
D3. Over Head Plate Raise (Eccentric) 2 x 15

A Block: Warm Up
A1. Bike/Row Option 2 x 2 minutes
A2. Band Pulse 2 x 20
A3. Push Up + Opposite Toe Reach 2 x 10

Bike/Row Option

- Protract your shoulder blades (pushing your shoulders forward)
- Pulse your arms outward against the mini band while keeping your arms straight

Band Pulse

- Start with your hands just outside the shoulders 
- Bend at the elbows and lower torso to bottom position just before touching the floor with your chest
- Keep your core tight  
- Extend your arms engaging your chest as you press your body back to starting position
- Stabilize yourself on one arm as your other arm reaches towards its opposite toe
- Return and repeat with the opposite arm

Push Up + Opposite Toe Reach

A Block

B Block:
B1. Dumbbell Lat Pullover 3 x 6-8
B2. Back Extension 3 x 20
B3. Incline Supported Y Raise 3 x 10

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell
- Work to get elbows and hips slightly lower than shoulders at bottom position
- Full stretch in lats at full range
- Engage lats as your pull dumbbell forward

Dumbbell Pullover

- With your hips firmly pressed against the pad, raise your torso by pushing hips into pad, extending your back, and contracting your glutes
- Fold/Flex your hips to lower and return to starting position
- Once you can complete 20 reps with the heaviest plate, move on to single leg reps
- Plates are usually the most convenient form of loading
- Eventually you can load with a barbell and some people may prefer DB’s

45 Degree Back Extension

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion without bending your elbows
-  Squeeze your back together as you fight the lowering back to starting position

Incline Supported Dumbbell Y-Raise

B Block

C Block:
C1. Dumbbell Shoulder Press 3 x 8-12
C2. Dumbbell Rear Delt Fly 3 x 8-12 each

- Grip the dumbbells and squeeze shoulder blades together with the goal of having one head of the dumbbell in either side of the shoulder
- Press straight up and come straight back down without bringing the dumbbell forward (maintaining a straight path, up and down)
- If you are unable to maintain a straight line lower the weight and work on maintaining that range before increasing weight

Neutral Grip Dumbbell Shoulder Press

- Bent over with your torso flat against your thighs and little to no bend in the elbows
- Flex your back and squeeze your shoulder blades together as you lift the weight up and out to your sides, reaching for max end range at top position
- Lower under controlled motion, strength is gained in the eccentric so don’t just let the weight drop, control it

Rear Delt Fly

C Block

D Block:
D1. Med Ball Push Up 2 x 20
D2. Chin Ups 2 x Max (Failure)
D3. Over Head Plate Raise (Eccentric) 2 x 15

- Begin in push up position with your hands placed on top of a medicine ball
- Squeezing your chest control yourself down reaching your chest to the MB
- Push yourself back to start position

Med Ball Push Up

- Use either grip and band assistance as needed
- Engaging your back, pull your body up with the goal of chin past the bar
- Control the eccentric lowering

Chin-ups

- Press plate directly overhead
- With arms locked straight, slowly lower eccentric portion of the lift

W1/D2

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