Name: Playbook - Calvin Negron - W3/D5 Pull
Uploaded: 2024-03-28T00:05:24.659Z
Duration: 45 min
Description: W3/D5 Pull

- 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

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

Floor pull ups

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Single Arm Cable Curl

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- 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

W3/D5 Pull

Awesome workout! Definitely feeling the burn.

Saair

W1/D 2 Full Body

Great workouts. Most definitely feel the burn!

W1/D1 Full Body

Great workout! Definitely felt the burn on this one!

W1/D3 Full Body

W2/D1 Upper

Awesome workout. Felt the burn with this lower workout!

W3/D5 Pull

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