Name: Playbook - Adam Swanson - Pull Day (Deadlifts/Back/Traps/Biceps)
Uploaded: 2023-05-07T17:44:44.153Z
Duration: 60 min
Description: Pull Day (Deadlifts/Back/Traps/Biceps)

Great workout! Working my way to a pull-up

Jules

05/04/23

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Conventional Deadlifts

- Use a band if you cannot perform the prescribed reps with CLEAN form and hold at the top.
- Position your hands slightly outside of shoulder width.
- Drive/lead with your elbows. Use your lats, not your arms.
- Drive your chest to the bar and slowly lower yourself back into a stretch.

Pull Ups

*Reps Are PER ARM*

- Hold the squeeze for 2 seconds at the top of the movement.
- Drive the weight up with your elbow.
- Stagger your stance and rest your opposing elbow on the opposing knee for stability.
- Focus on pulling the weight towards your hip.

Meadow Rows

*Reps Are PER SIDE*

- 2 second Squeeze at the top.
- This differs from the Meadows Rows because of the position that you are holding the weights. You will get more lat focus on this as the DB is held in a neutral position.
- Widen your stance and “fall” over top of the weights for stability.
- Row the DB back towards your hip and hold at the top. Do not twist your torso as you row.

One Arm DB Row

* 1 Second Squeeze At The Top*

- Hold onto the barbell with a shoulder width hand positioning.
- Shrug as if you were to be saying “I don’t know” 🤷🏼‍♂️.
- Hold the squeeze at the top, make a funny face, and slowly control back down into a stretch.

Barbell Shrugs

*2 second hold at the top.*

- Sit on a Lat Pulldown Machine facing away from the cable stack.
- Scoot your butt towards the front of the seat slightly and then lean back to create that “slight incline” angle.
- Press the backs of your arms against the two pads.
- Sit up tall and complete full range motion curls from this position using the pads for greater isolation in your arms!

Seated DB Incline Hammer Curls (On Pulldown Machine)

Pull Day (Deadlifts/Back/Traps/Biceps)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Pull Day (Deadlifts/Back/Traps/Biceps)

Community

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