Name: Playbook - Cody Wright - W1/D2 Pull
Uploaded: 2022-05-04T14:32:47.877Z
Duration: 75 min
Description: W1/D2 Pull

Keith Slaughter

10 mins:

10 Jefferson curls 
10 scapula pull ups
10 low banded rows
10 incline shoulder y’s

- Hold the dumbbell by the sides 
- Lower torso down curling your spine as you lower
- Lower to shin height and reverse the motion to come up

Dumbbell Jefferson curl

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Begin with dumbbell and band in your hand, hinged forward with soft knees
- Lift the dumbbell up towards the ceiling until triceps are even with your back

Banded dumbbell rows

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Warm-Up:

-Dead hang each rep
-If you can’t do a pull up, do it assisted or banded.
-If you don’t have banded or assisted do half the reps with a slow eccentric each rep

Pull Ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

-3s eccentric each rep

Wide grip lat pulldown (3s eccentric)

Do 45s of farmers carry
Then immediately perform 15 shrugs

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Farmer’s Carry + Shrug

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Inverted Rows + Face Pulls

-Full Extension each rep 
-20 medium weight, 10 heavier, 20 back to first weight no rest

W1/D2 Pull

Community