Name: Playbook - Giannis Dimitriadis - W1/D1 - Upper back - Glutes - Front Delts - Calves - Abs
Uploaded: 2023-02-15T10:43:29.721Z
Duration: 60 min
Description: W1/D1 - Upper back - Glutes - Front Delts - Calves - Abs

Perform all exercise in a row. Rest 1 min between each superset.

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- In a hanging position lift your knees up to your elbows

Hanging knees to elbows

Abs Superset

Perform all exercise in a row. Rest 1 min between each exercise and 2 mins after you complete each giant set.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

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

Conventional deadlift

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Giant Set 1

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W1/D1 - Upper back - Glutes - Front Delts - Calves - Abs

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