Name: Playbook - Charles Griffen - Week 1 Day 2
Uploaded: 2021-12-13T15:16:39.968Z
Duration: 75 min
Description: Week 1 Day 2

Malik

Leigh

Lat Pulldowns
2 x 15 reps
2 x 12 reps

Underhand Unilateral Seated Cable Rows
4 x 12 reps

Pull-Ups
4 x failure sets

Rack Pulls
4 x 15 reps

Meadow Rows
4 x 10 reps

Kneeling Rope Cruches
4 x 20 reps

Hanging Leg raises 
4 x 20 reps

Week 1 is baseline week. You will be finding the weight for which you’re able to do the listed reps for. Form & execution is the main goal. This week is not meant for you to be going to failure on any exercise or any set. Progressive overload will begin in week 2.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- Keeping your body leaning forward and core engaged
- Elbows drive towards your hips, as if your dragging your arms across your legs 
- Pause at contraction then slowly return to starting position

Underhand unilateral Seated cable row

- Hold the handles 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

Pull-up

-Approach the bar so your toes are just under it, pointing straight ahead, and your feet shoulder-width apart. Your chest is up, shoulders back, torso straight, and gaze straight ahead.

-Bend the knees slightly and lean forward at the hips, grabbing the bar with your hands just outside of the knees. You can grip the bar overhand or mixed.

-Inhale and begin lifting the bar. As you lift, push through the heels and extend through the hips and knees.

-Pull the weight up and back, pulling your shoulders back at the same time until you achieve a lockout.

-Hold the weight at the top.

Rack Pulls

-Pull the barbell towards your hip until the elbow is at (or just past) the midline and then slowly lower the barbell back to the starting position under control. 
-Repeat for the desired number of repetitions on both sides.

Meadow rows

-Kneel in front of a cable station with a rope attachment connected to the top pulley.
-Grip the rope attachment and place your wrists against your forehead.
-Flex your hips slightly to take the weight and to hyperextend your lower back.
-Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
 -Return to the start position in a controlled movement and repeat.

Kneeling rope crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Week 1 Day 2

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