Name: Playbook - Day 1 Training - PULL 1
Uploaded: 2024-01-07T21:25:03.111Z
Duration: 70 min
Description: PULL 1

Helluva lift! Worked up a good sweat with this one.

Nick

Stephen

Grady

🔥 pull day, I like getting the hamstrings involved

Cody Ellis

Christopher McCollum

Awesome. Let’s get better together! 🤙🏼

Kyle

15 minutes of steady state cardio before. Pick one of the following:

- Treadmill Walk 3.0 speed / 3.0 incline
- Incline Treadmill 3.0 speed / 7.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Grab the bar with a reverse grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Lat Pulldown

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Hex Bar Shrugs

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

Lying flat on the bench or sideways with your upper back on the bench, your hips raised, and core engaged. With a little bend in your arms and hands cupped around the head of the dumbbell feel your chest stretch and rib cage expand bringing the weight down. Then pull the dumbbell to the top of your abs. Be sure to not have your shoulders relaxed and lats engaged.

Dumbbell Pullover

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

PULL 1

This push day was nasty 👌🏽👌🏽🔥🔥

Ivan

PUSH 1

Tip drilling around the gym after this one…

Had to make some subs since I workout in my garage but still a solid workout

LEGS 1

MAINTENANCE 1

Some subs for the triceps but overall awesome workout

PUSH 2

PULL 2

Matthew

LEGS 2

MAINTENANCE 2

PUSH 3

Make a cut workout or powerlifting workout

James

PULL 3

LEGS 3

MAINTENANCE 3

Lauren

PUSH 4

PULL 4

Failed my box squats on last set, last rep 😂

LEGS 4

MAINTENANCE 4

PUSH 5

PULL 5

LEGS 5

MAINTENANCE 5

PUSH 6

PULL 6

LEGS 6

Good program! Looking forward to the next.

PULL 1

Community

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