Name: Playbook - Alina Astilean - Day 3: Back
Uploaded: 2021-07-23T01:45:31.649Z
Duration: 90 min
Description: Day 3: Back

Circuit 1: 3 x

Pull-up x 6 to 8
OR 
Assisted Chin-ups x 8
Half Kneeling Single Arm Cable Row x 10 to 12 per side w/3 to 4 sec negative

Circuit 2: 4 x

Standing Bent Over Cable Row x 12 to 15 reps w/3 sec hold
Single Arm DB Row x 12 per side
Med Ball Slams x 30 sec max reps

EMOM 9

Min 1: 4 to 6 Devil's Presses
Min 2: 12 to 16 American KB Swings
Min 3: 12 to 15 Hanging Knee tucks

For this circuit, please do either pull-ups OR assisted pull ups, depending on your level.  

*DO NOT DO BOTH

-start with a pronated grip, in a hollow body positioned (pelvis tucked, feet together with toes pointed, and ensuring shoulders are not shrugging up)
-as you pull, squeeze elbows in tight by your ribs,trying to maintain your hollow body
-ensure you drop all the way down to a dead hang (arms fully extended out) before going back up again

Pull-ups

-tie a band to the top of your bar
-plate one foot in the middle, while stacking the other one on top
-grab the bar with a supinated (underhand grip) slightly wider then shoulder width apart
-maintaining a hollow body position (hips tucked, toes together and pointed, and shoulders down), squeeze elbows in tight towards your ribs and start pulling yourself up
-drop down into a dead hang (arms fully straight ) before pulling back up

Band Assisted Chin ups

-start in a lunge position, one knee on the ground 
-on that same side, grab the cable handle (v grip preferably) and start reaching out, rotating your knuckles in the complete opposite direction to ensure a good stretch and engagement through your lat
-as you start to pull, come upright, rotating the grip to underhand, keeping elbows very tight by your rib and rotating the shoulder down and back

Half Kneeling Single Arm Cable Row

Circuit 1

-start by holding on to the cable handles with knuckles facing up, chest parallel to the ground and back arched 
-as you pull, drive your head and chest upright, shrug your shoulders down and back, and squeeze through your back muscles
-rotate your grip and squeeze elbows in tight by your ribs

Standing Bent Over Cable Row w/ 3 sec hold

-begin movement by setting up in a staggered stance with one hand placed on the bench 
-begin the row by pulling the dumbbell up and towards the hip
-maintain upright chest and keep shoulders down and away from the ears

Single Arm Dumbbell Row

-Start with ball directly above the head 
-slam it as hard as you can keeping your abs engaged and hips tucked (try not to lean back)
-pick it up on the bounce by slightly squatting down with the slam

Med ball slams

Circuit 2

An EMOM workout, short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.

*Use the ranges below based on your conditioning level 

EMOM 9

Min 1:  4 to 6 Devils Presses
Min 2: 12 to 16 American Kb Swings
Min 3: 12 to 15 Hanging Knee Tucks

-let the dumbbells hang next to the body
-drive the hips back and begin to lower the weights to the ground (preferably inline with shoulders)
-lower the body to the ground
-perform a semi-explosive triceps push-up
-follow through and kick the legs in (underneath)
-pull the dumbbells all the way back between the legs
-follow through while driving the dumbbells up and overhead 
-stand up straight and achieve a proper overhead lockout

DB Devil's Press

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-continue up with the KB until it is directly overhead, with biceps in line with your ears 
-keep abs engaged

American Kb swings

-start by holding on to your bar, without letting shoulders shrug up
-keeping heels and toes glued together, drive knees up towards your chest
-keep pelvis tucked and do not allow lower back to arch
-if you start swaying front to back, stop and reset 
-focus on maintaining a “hollow body” position

Day 3: Back

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