Name: Playbook - Anthony Mantello - W7/D1 SBD DAY *modified*
Uploaded: 2022-07-19T18:37:30.670Z
Duration: 120 min
Description: W7/D1 SBD DAY *modified*

LONG REST PERIODS TODAY. PUSH YOURSELF AND GO HEAVY.

WARMUP W AS MANY SETS AS NEEDED. 
RPE 9 THROUGHOUT
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips and glutes back and down
- Reach parallel or just below then drive through your heels to come back up to starting position

Barbell back squat

**AS MANY WARMUP SETS AS YOU NEED**
RPE 9 THROUGHOUT

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell / Dumbbell RDL

**AS MANY WARMUPS AS YOU NEED TO BUILD UP WEIGHT**
1: rpe 8
2: rpe 9
3: rpe 9
4: rpe 9

- Set the rack pins in your favored position, grasp the bar with your palms facing towards you and your hands shoulder-width apart
- Engage your hamstrings by pushing your hips back 
- Keeping your back straight and looking forwards throughout the movement
- Lift the weight by driving your hips forwards and straightening your knees
- Slowly reverse the movement and lower the bar back into the power rack

Barbell rack pulls

**CAN ALSO BE ASSISTED OR WEIGHTED** TO FAILURE
- 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 until your arms are fully extended

Pull-up

** WARMUP AS NEEDED TO GET TO YOUR HEAVY WEIGHT**
USE DUMBBELLS
1: rpe 8
2: rpe 9
3: rpe 9
4: rpe 9

- Lie flat on an incline bench and set your hands just outside of shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell incline bench press

WARMUP AS NEEDED TO YOUR HEAVY WEIGHT 
RPE 8
RPE 9
RPE 9
- Sit on the machine, grasp the handles and/or place your forearms on the padding
- Take the weight off the stack slightly
- Keeping your body fixed, slowly bring the forearm pads or handles together
- Squeeze the chest muscles at contraction
- Slowly open your arms back to the starting position

Pec deck chest fly

W7/D1 SBD DAY *modified*

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

W1/D1 D1 Back & Hamstrings

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

Oscar

W2/D2 D2 Chest and Biceps

JJ Dominguez

i’m not gonna be able to walk for a week

W7/D1 SBD DAY modified

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