Name: Playbook - Dani Mendoza - Week 1 Day A
Uploaded: 2022-10-07T07:00:04.692Z
Duration: 20 min
Description: Week 1 Day A

- Perform prescribed amount of reps on each side 
- Make sure you are holding the centre of the KB handle and gripping tight
- As you press up, draw the rib cage down and avoid flaring the rib cage 
- Keep pelvis tucked and glutes engaged

Half kneeling KB bottoms up press

- Depress your shoulder blades by pulling your shoulders down to your hips
- Keep reps slow and try to extend your range of motion as you progress
- Keep arms straight, the movement should be coming from your shoulders
- Maintain total body tension

Scap chin ups

Activation

- Pull shoulder blades down before bending your arms to engage your lats
- Focus on using your upper body to pull you up
- Be light on your feet and only use your feet for assistance when needed. As you get stronger, you will rely on your feet less
-  Keep shoulders away from ears as you pull
- To progress this movement, lower down to a full dead hang before stepping back on the box for your next rep

Feet assisted chin up

- Before starting, hinge forward and maintain a neutral spine
- Keep arms straight as you pull down 
- Activate through the lats by keeping the shoulders depressed (pulled down to hips away from ears)
- Avoid rounding the shoulders

Straight arm lat pull down

- Hold bar with an overhand grip
- Bring hands to shoulders and back down
- Avoid swinging or using momentum. Go lighter if needed to keep reps strict
- Maintain total body tension
- Can substitute with DBs if EZ bar is not available

Week 1 Day A

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