Name: Playbook - Coach Myers - W1/D1
Uploaded: 2024-02-18T22:00:07.973Z
Duration: 60 min
Description: W1/D1

Zach

Didn’t get to finish it but it was preatty good

Lake

Day 1: Bench

[Push/Pull]
Bench - 5 x 5
T-Bar or Chest Supported Row - 5
Face Pulls - 10
Band Pull A Parts - 10

Weighted Dips - 5 x 5
Seated Row - 20

Ab Wheel - 3 x 12-20

Bench - 5 x 5
T-Bar or Chest Supported Row - 5
Face Pulls - 10
Band Pull A Parts - 10

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

- Load plates on the T-bar
- Support your chest against the pad and grip the handles
- Pull the bar up
- Squeeze your shoulder blades together at the top
- Do not jerk the weight up as you row

T-Bar Row - Chest Supported

- Attach a band to a rack
- Using an over hand grip pull it towards your forehead as you pull your elbows up

Band Face Pulls

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

[Push/Pull]

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

[Push/Pull] Superset

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

W1/D1

Bench Press - in depth tutorial

RTC Big Bench - Week 1 Breakdown

Todd

W1/D2

Jordan L

W1/D3

W1/D4

Derek

W1/D5

W1/D6

W1/D7

RTC Big Bench - Week 2 breakdown

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W3/D7

W4/D1

W4/D2

W4/D3

Brandon

W4/D4

W4/D5

Best shape I’ve been in strongest I have ever been, never new I could get abs outside of cutting weight. Fbgm man

W1/D1

Community

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