Name: Playbook - Don Saladino - W1/D1 Back 🎒
Uploaded: 2023-12-18T19:30:19.071Z
Duration: 60 min
Description: W1/D1 Back 🎒

Not great, but I’m coming back from Covid so considering…

By the way, I’m 65 200# and cannot do even one pull up. Any suggestions on how to get there without feeling completely defeated?

Thanks!

David T

Peter Jagd Bendtsen

Dean

First time trying this app, is very user friendly, I like that I can add the weight and reps I do. I started feeling the workout from the warm up. Love it!

Angela

Welcome To Day 1  of Pure Strength!

Today's Workout
-Warmup
-TBD
-Chinup 
-Single Arm Machine Row
-Wide Grip Cable Row

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Use a secure overhead bar
- Use a step or bench so you can easily reach the bar with your arms (You don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you)
- Move your feet off the step or bench so you’re hanging on to the bar
- Keep your arms straight
- Don’t bend your arms and stay relaxed while your hang for the recommended time

Hangs

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

Thoracic Bridge (Each Side)

- Hinge over at the waist, with a flat back and chest up (This is the starting position)

- Ts: Glide your shoulder blades back and down and then raise your arms to the side to form a "T"

- Ys: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"

- Ls: Glide your shoulder blades back and down, lift elbows to the ceiling as they bend to 90 degrees, and rotate hands "row" to the ceiling

- Ws: Bend your elbows to 90 degrees. Glide your shoulder blades back and down and then lift your arms to the side to form a "W"

- Complete the designated amount of reps for each "letter"

Ts, Ys, Ls, Ws (Each Movement)

Warmup

4 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Step inside a trap bar, stand in the center, with your feet shoulder width apart
- Maintaining a straight back, push your hips back, allowing your knees to bend, until your hands reach for the side handles
- Inhale, brace yourself, pull the bar off the ground until you are in a standing position
- Push your hips back to lower the bar to the starting position with control
- Repeat for the recommended amount of repetitions

Trap Bar Deadlift

B Block

- Grab the pull up bar with a supinated grip (palms facing you), keeping your torso as straight as possible
- Exhale and pull yourself up until your head is just above the bar while keeping your elbows close to your body
- Slowly lower back to the starting position
- Repeat for the designated number of reps

Chin Up (Weighted if needed)

C Block

- Adjust the machine’s seat and chest pad for optimal comfort and range of motion
- Sit on the machine, positioning your chest against the front pad
- Plant your feet firmly on the floor or foot platforms
- Grasp one handle (Your arms and shoulders should be stretched forward
- Keeping your back straight, exhale as you pull one of the handles to the side of your torso
- Pause at full contraction, and squeeze your back muscles
- Inhale as you slowly return the handle to the starting position
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Single Arm Machine Row (Each Side)

D Block

4 Rounds. 1 Exercise. 60 Seconds Rest Between Rounds.

- Set the appropriate weight on the weight stack and attach a bar to the seated row machine
- Grasp the bar with a wide overhand grip
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack
- You should be sitting straight upright with your shoulders back
- Keeping your body in position, pull the bar into your stomach
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control
- Repeat for the recommended number of repetitions

Wide Grip Cable Rows

E Block

W1/D1 Back 🎒

Really good intro explaining what the program is about

Alex

START HERE

Joshua

W1/D2 Chest & Shoulders 🗃️ 💪

James Bonds

Felt great! A lot of snap, crackle and popping I didn’t expect 😬

Isadora

W1/D3  Flow & Cardio 🙆 🧘

Crystal Cain

Sara

My legs are shaking and it feels amazing!

Shani

W1/D4 Legs 🦵

Andy

Truth be told, the warm-ups are workouts in their own right! Hurting and Loving it! 💪

W1/D5 Arms & Abs 💪🪨

W2/D1 Back 🎒

W2/D2 Chest & Shoulders 🗃️ 💪

W2/D3  Flow & Cardio 🙆 🧘

Andrew

W2/D4 Legs 🦵

Mario

W2/D5 Arms & Abs 💪🪨

W3/D1 Back 🎒

W3/D2 Chest & Shoulders 🗃️ 💪

W3/D3  Flow & Cardio 🙆 🧘

My legs were shaking by the end! I loved it!

W1/D1 Back 🎒

Community

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