Name: Playbook - Calvin Negron - W1/D2 Back
Uploaded: 2022-12-09T22:54:48.214Z
Duration: 45 min
Description: W1/D2 Back

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Mid Grip Lat Pulldown

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

W1/D2 Back

W1/D1 chest and Biceps

W1/ D3 Shoulders and Core

W1/D4 Legs

W1/ D5 Arms & Core

W2/ D1 Chest & Core

W2/D2 Back

W2/D3 Shoulders & Core

W2/D4 Legs

W2/D5 Arms & Core

W3/D1 Chest & Core

W3/D2 Back

W3/D3 Shoulders & Core

W3/D4 Legs

W3/D5 Arms & Core

W4/D1 Chest & Core

W4/D2 Back

W4/D3 Shoulders & Core

W4/D4 Legs

W4/D5 Arms & Core

W1/D2 Back

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