Name: Playbook - Hunter Hennings - W3/D1 MONDAY PULL STRENGTH
Uploaded: 2023-09-26T15:04:47.283Z
Duration: 75 min
Description: W3/D1 MONDAY PULL STRENGTH

Gain Strength and Endurance, and Build Muscle in your Back and Biceps. This Workout includes a Run and an Optional Muay Thai/Boxing Session.
-Hang Squat Clean
-Pull-Up
-Chin-Up
-Barbell Bicep Curl
-Spider Curl
-Cable/Band Trunk Rotation
-Steady Run
-Muay Thai/Boxing (Optional)

- Start with a manageable weight that you can lift with good form.
- Wear flat soled shoes, Olympic lifting shoes, or just wear your socks. Don’t wear running shoes when performing this exercise.
- Begin with barbell just above your knees.
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees or lower.
- Stand up and lower weight to starting position.

Hang Squat Clean

-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

-Bend over, and grip the bar slightly wider than shoulder width, with a double underhand grip.
-Stand straight up, contract your core, back, and shoulders. Protract your scapula.
-Lift the bar in front of your torso in an arc, while keeping your elbows tight to your side.
-Touch your chin with the bar (or slightly in front of your chin if you aren’t comfortable touching it).
-Slowly lower the bar back down to your hip in an arc.
-Straighten your arms while maintaining a contracted bicep.
-Repeat.

Barbell Bicep Curl

- Support your chest against an incline bench.
- Hang your arms straight down.
- Curl the dumbbells up toward your face while keeping your elbows close together.
- Lower the dumbbells to the starting position.

Dumbbell Spider Curl

- Stand with a Cable/Band at shoulder height to your side.
- Grip the Cable/Band with both ands. Interlace your fingers if it’s comfortable.
- Keep your hips straight forward by rotating ONLY your trunk and arms.
- Pull the Band/Cable in a semicircle around your body.
- Stop at the other side of your body directly across from where the Band/Cable is coming from.
- Return in a slow and controlled manner back to the starting position.
- Repeat.
- Perform on the other side.

Cable/Band Trunk Rotation

- 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.

W3/D1 MONDAY PULL STRENGTH

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