Name: Playbook - Dani Mendoza - Week 1 Day A
Uploaded: 2022-10-07T06:59:52.256Z
Duration: 20 min
Description: Week 1 Day A

- Tightly pull band outwards
- Push hard into the foam roller and engage core
- Tuck pelvis under and keep glutes engages
- Move slowly and focus on keeping elbows inside hands as you slide the foam roller up
- Only go as high as you can keep the elbows inside hands

Serratus activation with foam roller

- Video shows regressions & progressions in order of difficulty
- Think about ‘pulling’ your rib cage down to your pelvis. This should peel your shoulders off the floor
- Maintain tension throughout the whole body. Reach up and think about “squeezing your ears” with your shoulders. Tuck the pelvis under and keep the glutes squeezed
- Keep back flat on floor

Hollow body hold

Activation

- Pull shoulder blades down before bending your arms to engage your lats
- Grip bar tight and focus on using your upper body to pull you up rather than using your legs. Stay light on your feet
- Keep shoulders away from ears as you pull
- Focus on slow tempo
- Maintain total body tension

Feet assisted chin up - on floor

- Pull shoulder blades down towards hips before beginning the pull to engage your lats
- Keep core and glutes engaged
- Keep shoulders away from ears as you perform the rep

Tall kneeling lat pull down

- Use an overhand grip
- Engage biceps and curl bar upwards towards shoulders
- Keep movement strict and avoid using momentum

Week 1 Day A

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