Name: Playbook - Adam Swanson - Upper Body (Pull Focus)
Uploaded: 2023-05-07T17:44:42.092Z
Duration: 70 min
Description: Upper Body (Pull Focus)

23/12/21

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- Drive with your elbows.
- “Hook” the attachment with your hands, try not to squeeze too hard.
- Squeeze hard in the bottom of the movement.

Reverse Grip Lat Pulldowns

- Emphasis on the squeeze at the top!
- 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.

Smith Machine and Rack Pulls

Grab the bar outside shoulder width.

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns (Wide Grip)

Grab the bar at shoulder width or SLIGHTLY outside.

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns (Medium Grip)

Grab the bar inside shoulder width.

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that you’re trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Narrow Front Lat Pulldowns

*Reps Are PER Arm*

- Widen your stance out.
- Drive your hips back and lean forward into the bench, supporting your torso with your elbow on the bench.
- Lead with your elbow.
- Drive back as far as you can without twisting your torso.
- Squeeze Hard!

Standing Supported One Arm Cable Row

- Notice my feet are pretty close to the bench and then I hinge my hips back and fall overtop.
- Drive your elbows up towards the ceiling and back towards your hips to replicate a “rowing” motion.
- Remember, your hands are just “hooks”. Let your back do all the work.
- Hold the squeeze for 1-2 seconds at the top.

Two Arm Bent Over DB Rows (Head Supported)

- Set the incline bench up high.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper back/traps at the top of the movement.

High Incline DB High Rows

- Drop the incline bench a notch.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper/middle back/traps at the top of the movement.

Incline DB High Rows

- Drop the incline bench another notch.
- Support your chest against the bench and row your elbows as high as you can, squeezing your upper/middle back/traps at the top of the movement.

Low Incline DB High Rows

Double Mechanical Drop Set High Rows! 🔥

- Hold onto the dumbbells out in front of you. 
- 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.

Dumbbell Shrugs

Upper Body (Pull Focus)

Lower Body (Hamstrings + Glutes Focus)

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 🔥

Upper Body (Pull Focus)

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