Name: Playbook - Coach Calli - W1/D2 Pull A
Uploaded: 2023-12-01T18:22:39.387Z
Duration: 30 min
Description: W1/D2 Pull A

Swing each arm across body and in forward & backward circles

Arm swings

• Can use a band, PVC pipe, or a broom. 
• Keeping arms straight, bring arms all the way down front and back.
• Poorly named, but it’s a good upper body warmup.

Shoulder “dislocators”

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

Warmup

- Begin supine with knees bent 90 degrees and arms extended up towards ceiling
- Straighten one leg and opposite are at a time, keeping core engaged
- Squeeze abs to bring arm/leg back in, then alternate sides

Deadbugs

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes and low back as you lift
- Pause at the top
- Lower back to starting position

Supermans

Core prep

Go until failure today!

- 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

Modification: negative pull-ups, assisted pull-ups, or heavy lat pulldowns.

Pull-up

- Support yourself using your opposite arm
- Row dumbbell, to your hip while retracting your shoulder back

SA DB row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Standing DB bicep curls

Superset 1

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up and back, keeping your elbows close to your body
- Engage your lats/shoulder blades as you pull up 
- Come down in a controlled motion, keeping spine neutral and core engaged

Bent over row, DB

- Begin hinged at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position
- Focus on rear delts

DB bent over rear delt raises

Superset 2

- Keeping your body neutral and core engaged
- Squeezing your lats and shoulder blades to pull attachment in, driving elbows towards your hips
- Pause at contraction then slowly return to starting position

Note: you may do this standing on a regular cable machine, and may change out the attachment for whatever is most comfortable

Seated cable row

- Begin holding a rope attachment on a cable at lowest setting
- Curl rope up towards your shoulders 
- Slowly lower down until arms are extended

Cable hammer curls

Superset 3

W1/D2 Pull A

W1/D1 Push A

W1/D3 Legs & Abs A

W1/D4 Push B

W1/D5 Pull B

W1/D6 Lower & Abs B

W2/D1 Push A

W2/D2 Pull A

W2/D3 Legs & Abs A

W2/D4 Push B

W2/D5 Pull B

W2/D6 Lower & Abs B

W3/D1 Push A

W3/D2 Pull A

W3/D3 Legs & Abs A

W3/D4 Push B

W3/D5 Pull B

W3/D6 Lower & Abs B

W4/D1 Push A

W4/D2 Pull A

W4/D3 Legs & Abs A

W4/D4 Push B

W4/D5 Pull B

W4/D6 Lower & Abs B

W5/D1 Push A

W5/D2 Pull A

W5/D3 Legs & Abs A

W5/D4 Push B

W5/D5 Pull B

W5/D6 Lower & Abs B

W6/D1 Push A

W6/D2 Pull A

W6/D3 Legs & Abs A

W6/D4 Push B

W6/D5 Pull B

W6/D6 Lower & Abs B

W1/D2 Pull A

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