Name: Playbook - Coach Calli - W5/D5 Pull B
Uploaded: 2023-12-01T18:22:39.599Z
Duration: 40 min
Description: W5/D5 Pull B

This week is about strength! We’re decreasing reps, increasing sets. Keep intensity/load high, and take full rest times.

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

- Laying on the floor, keep legs in air
- Crunch up while reaching opposite hand to toe

Alt toe touches

- Lying face down on the ground, arms and legs extended
- Raise opposite arms and leg, engaging your glutes/low back as you lift
- Pause at the top
- Lower back to starting position, alternate sides

Alt superman

Core prep

Do 2 sets of 92% of your max chin ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Modifications: negative chin ups, assisted chin ups, or switch to underhand lat pulldowns

Chin-up

- Hold the dumbbells by your sides
- Keep your shoulders back with your chest up and core activated
- Walk forward

Farmers carry

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

SA DB row

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset 1

- Grab the bar just outside shoulder width apart, with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down below chin, engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Begin with a dumbbell in both hands
- With a neutral grip, curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Standing hammer bicep curls

- 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

W5/D5 Pull B

W1/D1 Push A

W1/D2 Pull A

W5/D5 Pull B

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