Name: Playbook - Henry Sothern - Week 1 - Day 2
Uploaded: 2023-01-19T05:21:53.488Z
Duration: 90 min
Description: Week 1 - Day 2

Clean/Sumo/Trap-Bar Deadlift (most comfortable to the individual)

SUPER SET with Chin-ups

- 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

Deadlift

Eccentric Chip-Up (2-3 second count on the way down) Substituted Exercise: TRX Suspension Rows

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

SUPER SET with Single Leg Anterior Reach

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

1. Stand tall feet slightly inside shoulder width
2. Balance on one foot
3. Preform Single Leg RDL

SA Anterior Reach

SUPER SET with DB Pull-Over

- Hold the bar with your palms facing away
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Substitute Exercise: Lat Pull-Down

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Substitute Exercise: Cable Curl, Barbell Curl, EZ Bar Curl, etc. 

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

Substitute Exercise: Cable Tricep Push-Down/Pull-Down, Skull Crusher, etc. 

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Week 1 - Day 2

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