Name: Playbook - Devon Levesque - 60-min pull + run
Uploaded: 2021-01-18T11:44:46.771Z
Duration: 60 min
Description: 60-min pull + run

Amazing workout. I really enjoyed doing all the different exercises.

London Richardson

Bryan

Jennifer

Benito

Joey

Continuing to push through and slowly becoming able to continue with shorter breaks than in the past.

Ryan Samson

Gavin

Geri

Anže

Organized, fast paced, lots of different variations makes it fun

Cody Walter

Scott

Run 1 mile
Wide grip pull-ups 4 x 15
Deadlifts 4 x 10
Cable pull downs 4 x 25
Band pull aparts 4 x 25
Yoga ball rows 4 x 25
Rear DB fly 4 x 15
Plank pulls 3 x 20

Running is so great for overall leg development and endurance. Try to run faster everyday. You will be running a mile or more each day for this challenge. Push yourself to beat the time you had the day before.

1 Mile

This exercise focuses mainly your back muscles. The wider grip you do the harder it is to pull up. If you can not do a pull up go to the assisted machine and finish your sets there.

Wide Grip Pull Ups

This compound movement greatly strengthens your lower back. Have a strong lower back will alleviate any previous pains and improve your posture. Keep your spine straight the entire set.

Dead Lift

This exercise is to give your more width to you back. Get on your knees reach for the handles and pull your elbows in. Squeeze the middle of your spine.

Cable Pull Downs

These are great for the rear delts. Most people neglect there rear delts resulting in front shoulder pain. Bend over slightly and pull apart the bands and squeeze at the top.

Band Pull Aparts

This exercise focuses mainly on the back but also engages your core a lot as well. Pull from your elbows and squeeze the back at the top of the rep.

Yoga Ball Rows

Your rear delts and traps need to be strengthened and built so your back is proportional. Lean slightly forward and use a comfortable weight that you can control through the entire set. Squeeze the middle of you back at the top of the set.

Rear DB Fly’s

Situate your body in a plank position with your hand under your shoulder. Reach for the handle and pull your elbow into your oblique. 20 reps each arm!

60-min pull + run

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60-min pull + run

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