Name: Playbook - Coach Myers - Pump & Run
Uploaded: 2024-02-18T22:00:07.955Z
Duration: 30 min
Description: Pump & Run

Pump & Run

4 rounds:
DB Bench - 15 reps*
Lat Pull Downs - 15 reps
Tricep Cable Push Down - 20 reps
Cable Curls - 20 reps
Jog - 800m

*add 1/4 rep to each of the press reps. Go down all the way, up 1/4 of the way, back down, up all the way = 1 rep

4 rounds:
DB Bench - 15 reps*
Lat Pull Downs - 15 reps
Tricep Cable Push Down - 20 reps
Cable Curls - 20 reps
Jog - 800m

*add 1/4 rep to each of the press reps. Go down all the way, up 1/4 of the way, back down, up all the way = 1 rep

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- As you press the weight, keep your lats engaged so your elbows don’t flare out
- Stop half way up and pause, lower the weight back to the bottom, before pressing it all the way back up to starting position
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around

DB Bench 1/4 Reps

- Sit at a lat pull down machine and grab the bar with a medium-wide overhand grip
- Arch your back and pull your elbows down and back, engaging the lats
- Try to touch the bar to your collar bone, not down in front of you
- Lower the weight with control

Lat Pull Downs

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

- Grasp the cable attachment with an underhand grip
- Curl the attachment up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable Curl

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