Name: Playbook - Alan Willinger - Summer Shred: Day 1
Uploaded: 2024-02-27T13:56:54.417Z
Duration: 45 min
Description: Summer Shred: Day 1

Back workout was good, cardio could have been more

Orlando

Luke

Warmup: 
Incline Treadmill walk

A. X2
Skiier x500m
Pull-up x5

B. X4
Pendlay Row x5 

C. X4
Pull-up x6

D. X3
Lat pulldown x15
Dumbbell row x12

E. X3
Seated cable row x12

D. X2
Skiier x500m
Pull-up x5

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

Squat and pull the handles at the same time

Skii Erg

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Cardio acceleration

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Superset

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Summer Shred: Day 1

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