Name: Playbook - Adam Swanson - Pull Day (Deadlifts/Hamstrings/Biceps/Traps)
Uploaded: 2023-11-22T13:57:20.045Z
Duration: 70 min
Description: Pull Day (Deadlifts/Hamstrings/Biceps/Traps)

22/11/23

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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

*2 Second Negative*

- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the DB’s to ride up and down your legs. Keep them tight and don’t let them drift out in front of you.

Dumbbell Romanian Deadlifts

*1 Second Hold At The Top*

- Keep your hips pressed into the bench at all times. 
- Keep your chest high and shoulders locked back before you lift to engage your lats more.
- Focus on using your back to lift the bar up, leading with your elbows, and hold the bar against the bench for an intense squeeze at the top!

Barbell Seal Rows

*4 Second Negative*

- Lock your shoulders down and keep your elbows pressed to your sides and slightly in front of you throughout the entire movement.
- Leading with the palms of your hands, contract you’re biceps and curl the weight up to the top.
- Hinge at your elbows, don’t let your shoulders take over this movement. 
- Hold the squeeze at the top and slowly fight against the resistance on the way down.

Barbell Curls

* 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

Pull Day (Deadlifts/Hamstrings/Biceps/Traps)

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/Hamstrings/Biceps/Traps)

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