Name: Playbook - Adam Swanson - Pull Day (STRENGTH)
Uploaded: 2023-05-07T17:44:42.234Z
Duration: 70 min
Description: Pull Day (STRENGTH)

Good. Been a busy week. Glad to get one in.

Mike Fowler

Keri

04/01/22

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

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

- 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

- Maintain a slight bend in your knees at all times.
- Hinge your torso overtop of the bar while driving your hips back to get in position.
- Drive the bar back towards your lower abdomen, leading with your elbows, and squeezing hard at the top.
- Keep the bar close to your legs at all times.

Bent Over Barbell Rows

Just think about stretching and pulling with your back. Your hands are hooks.

- Go heavy.
- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Row with your elbows, not your arms.
- The further you can drive your elbows back without leaning with your torso, the more back activation you will feel!

Seated Cable Row

*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 (4s Negative)

* 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 (STRENGTH)

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 (STRENGTH)

Community

More workouts from Adam Swanson