Name: Playbook - Hunter Hennings - W1/D4 THURSDAY PULL HYPERTROPHY
Uploaded: 2023-09-26T15:04:47.251Z
Duration: 75 min
Description: W1/D4 THURSDAY PULL HYPERTROPHY

Increase Endurance and Build Muscle in your Back and Biceps. This workout includes a Steady Run and an Optional Muay Thai/Boxing Session.
-Snatch
-Pull-Up
-Chin-Up
-Dumbbell Hammer Curl
-Dumbbell Bicep Curl
-Isometric Hanging Leg Raise
-Steady Run
-Muay Thai/Boxing (Optional)

-Grip the bar roughly 18-24 inches outside shoulder width.
-Sit down into a deep squat with your shins touching the bar.
-Stand straight up while dragging the bar up your shins.
-Guide the bar over your knees without hitting them.
-Drive the bar straight up using your upper thigh   (Roughly where your hip crease is)
-Use the momentum of the bar to assist it into a catch position over your head.
-Lock your elbows and contract your core.
-Stand straight up.
-Repeat.

Snatch

-Approach the Pull-Up bar, and grip the bar 6-12 inches outside of shoulder width.
-Protract your scapula (contract your shoulder blades down and back.
-Contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Slowly lower yourself from the top position to the bottom without losing tightness in your back and core.
-Repeat.

Pull-Up

-Approach the Pull-Up bar, and grip the bar at shoulder width.
-Protract your scapula (contract your shoulder blades down and back.
-Contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Slowly lower yourself from the top position to the bottom without losing tightness in your back and core.
-Repeat.

Chin-Up

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a tight back and core. Neutral Spine. Arms hanging by your sides.
-Lift the dumbbells in an arc, up to your upper chest.
-Slowly return the dumbbells back to the starting position in a controlled manner.
-Straighten your arms while maintaining the bicep contraction.
-Repeat.

Dumbbell Hammer Curl

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a tight back and core. Neutral Spine. Arms hanging by your sides.
-Lift the dumbbells in an arc, while twisting your palm up towards the sky.
-Lift the weight to your upper chest.
-Slowly return the dumbbells back to the starting position in a controlled manner. Twisting your palms back to neutral.
-Straighten your arms while maintaining the bicep contraction.
-Repeat.

Dumbbell Bicep Curl

-Grip a Pull-Up bar 6-12 inches outside of shoulder width.
-Raise your legs so that your body makes a 30 degree angles. If you can’t do this yet, modify the exercise by bending your knee.
-Hold for the rep time.
-Repeat.

Isometric Hanging Leg Raise

- Run at a steady and sustainable pace for YOU. 
-Maintain a 5-7 out of 10 effort.
-Focus on proper form. It will help you out in the future.

Steady Run

-If you have access to a Muay Thai/Boxing Gym or even a heavy bag and a sparring partner this is a great way to get in extra cardio, learn how to fight/increase your fighting ability, and improve your discipline and confidence.
-Practice good technique. Avoid teaching yourself bad fighting habits. And have a good time.
-Don’t forget to laugh at yourself and shake it off if you mess something up.

W1/D4 THURSDAY PULL HYPERTROPHY

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