Name: Playbook - Christopher Kellum - W1/D1 Back+Cardio+Abs
Uploaded: 2023-10-09T17:08:30.554Z
Duration: 80 min
Description: W1/D1 Back+Cardio+Abs

First day back after a back injury. Good challenge!

Noah

This is one of two back workouts during the week. Make sure to focus on the rest time and keeping good form each rep.

- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move.

The Pull up

-Stand in the center of the hex bar with your feet hip width apart.
-Bend at your hips and knees as you grab the handles of the hex bar
-Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).

Hex bar deadlift

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Bent over barbell row

- Using a neutral grip, lean into an incline bench.
- Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
- Pause at the top of the motion, and then return to the starting position.

Incline dumbbell rows

- With your feet evenly spaced apart, spine long and your core engaged, grip the handle and pull your arms toward your hips.
- Stopping when your elbows are bent at 90 degrees and your upper arm is aligned with your ribs.
-Switch arms until sets are complete
-the rest is when you are working the opposite arm

Single arm cable row left

Single arm cable row right

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.

Wide grip lateral pull down

-take a seat next to a cable machine
-Reach across your body to grab handle
-pull the handle down bringing your elbow into your side
-As the cable goes up allow it to take your arm cross body so you feel the stretch in your lat

Single arm lat pull down right

Single arm cross body lat pull down

the goal of this cardio session is to maximize energy output in a short duration

Speed should be at 5-8mph pick your jog range. you can walk if you feel you aren't at this intensity. each week i recommend trying to walk less and go from a jog to sprint.

Light jog

Speed should be in the range of 9-12mph. Pick a speed that you feel you are sprinting! take breaks when needed goal is to finish all 12 rounds

Sprint

HIIT Running

This is going to test your abdominal endurance make sure to push through the burn!

Bicycle grabs

- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands in front of you
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
-Reach for and tap your toes
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. 
-at the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

Toe Tap Sit ups

- Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
- Place your left hand behind your head.
- Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
- Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
- Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Oblique V ups (L)

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

Oblique V ups (right)

-Lay flat on the mat
-Hands to you side
-Elevate your feet off the ground about 6 inches
-Exhale and engage your core

6 inch hold

Core Circuit

W1/D1 Back+Cardio+Abs

W1/D2 Chest

Great leg workout. The run at the end definitely irons out the legs after smoking them. I incorporated 30 jump rope skips to keep the HR up in between sets and enjoyed the calf burn.

Garrett

Not bad. Considering I do not like to workout my legs.. haha.

Clifton Thigpen

SO GOOD! I didn't think I'd like the 30-60s at the end, but the full 15 minutes wasn't too bad. Challenging, but doable!!

W1/D1 Back+Cardio+Abs

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