Name: Playbook - Connor Obrochta - Back Day (pull-ups)
Uploaded: 2022-09-01T18:11:19.592Z
Duration: 60 min
Description: Back Day (pull-ups)

For this workout your focusing on your posterior chain! Pull-ups and rows are the main movements to lock in on!

When you can increase the weight as you decrease the reps and if needed modify the movements!

Great prep work for your shoulders for pre/post workout as a warmup! Make sure you go through each movement to it’s fullest range of motion!

Use these movements if you have shoulder mobility problems, kyphosis, or rounding of the shoulders!

Starting in a 1/2 kneeling position separating your font heel from your back knee
- push your hips as far forward as you can and hold them there
- from there pull on your knee with your opposite arm and rotate back knee side
- come back to the start rocking back on your back heel and locking your front leg out reaching for your toe to open up hamstring 

Complete 4 on each side 

***hold each for 4-8 seconds maximizing each rep

1/2 kneeling hip flexor rotation to straight leg reach

- Lying face down on the ground, arms and legs extended
- Raise one of your arms and your legs ( opposite arm opposite leg)
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

***hold each for 4-8 seconds maximizing each rep

Alternating Superman

- Start in a push-up position with your core engaged
- Press into your hands with a flat back and your glutes up towards the sky
- reaching your head back to your toes to keep opening up your shoulders and hamstrings

*** hold each rep for 4-8 seconds

Pike / Down Dog

- Lying face down on the ground, arms at 90’ on either side of your body and legs extended
- Raise your chest and both your arms up keeping the 90’ position and your legs staying on the ground 
- Engaging your glutes as you lift
- At the top press both hands over head continuing to reach up towards the sky bringing your thumbs together 
- Retrace and Lower back to starting position

Superman OH press

Shoulder Opener/Mobility Warmup

Block 1 involves pull-ups as our focus! If needed use a resistance band anchored to the top of the bar and step in the resistance band to assist in the pull-ups 

For this block make sure you increase the weight on the row and curl and max out the banded bicep curl right after the weighted bicep curl

- Hold the bar with your palms facing away from you
- Pull your body up engaging your back and pulling your shoulders down and back at the top
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

** Tip - For modification anchor a band to the top of the bar and step in the band with one foot to allow assistance

OverHand Pullup

In a 1/2 kneeling position 
- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull handles towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

In a shoulder width standing position, knees slightly bent and hips back, core tucked
-Curl both DBs up to shoulder height and lower

-Tip* keep your shoulders pulled back, elbows out in front and glued to your ribcage

Standing bicep curls

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows shoulders pulled down and back
- Curl the band up keeping your elbows locked into your rib cage and bringing your hands to the outside of your shoulders
- Lower your hands releasing the tension from the band

Resistance band Bicep Curl

Block 1 Pull-up/cable (Back and Bis)

In this block complete all 3 movements with adding weight or increasing intensity with each round/set

** if there is no TRX available use a squat rack or smith machine for an inverted row movement

In an elbow plank position on a bench, grab DB with right  hand keeping left elbow on the bench and feet shoulder width
- row the DB up to your bottom rib cage, shoulder pulled down and back, keeping elbow in close
- Return full extension down and repeat

Elbow Plank Row (R. Arm)

In an elbow plank position on a bench, grab DB with left hand keeping right elbow on the bench and feet shoulder width
- row the DB up to your bottom rib cage, shoulder pulled down and back, keeping elbow in close
- Return full extension down and repeat

Elbow plank Row (L. Arm)

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull keeping your shoulders pulled down and back
- Slowly lower your body back down while keeping your feet in place the entire time

** Tip - Walk your feet in to make the movement harder 
Walk your feet back to make the movement easier

TRX row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body towards the handles and hold
- while holding keep shoulders pinched back, jump your feet open and closed

Back Day (pull-ups)

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