Name: Playbook - Fraser Wilson - W3/D3 Back & Core
Uploaded: 2021-10-06T11:22:55.726Z
Duration: 60 min
Description: W3/D3 Back & Core

Some of the ab work is a little advanced given my belly!! Will work up to them

Jason

Saif Al Hathirami

- Deadlift (work up sets) 4 x 10,8,8,6
- Deadlift 4 x 5 (RPE 9)
- Wide grip pulldowns 4 x 8-10 (tempo: concentric 1, hold 1, negative 2)
- Barbell row 4 x 8-10 (tempo: concentric 1, hold 1, negative 2)
- Cable row 3 x 6-10
- DB alt. curl 3 x 6-8 each side (tempo: concentric 1, hold 1, negative 2)

- DB bench static hold 3 x 60 sec
- Weighted cable crunch 3 x 15-20
- V-ins 3 x 15-20

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift (work up sets)

Barbell deadlift (RPE 9)

(tempo: concentric 1, hold 1, negative 2)
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown (tempo)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Barbell rows (tempo: concentric 1, hold 1, negative 2)

- Pull the V-bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

(tempo: concentric 1, hold 1, negative 2)
- Hold the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls (tempo)

- Seated on a bench 
- Place a dumbbell between your knees 
- Lean back and hold position for time

Dumbbell bench static ab holds

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- With your body in a V-sit, bent at the knees
- Crunch your knees in

V-In ab crunches

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