Name: Playbook - Jacob Hodge - Day 2 - pull strength training
Uploaded: 2024-01-07T19:32:28.347Z
Duration: 45 min
Description: Day 2 - pull strength training

*todays workout 

This session is focused on deadlifts and supporting movements for the deadlift.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

- Hold the bar with your palms facing you
- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Day 2 - pull strength training

Day 1 - run + body weight movement

Munsoor

Day 3 - Run + Lower body strength

Day 4 - Chest strength

Day 5 - sprints

Day 6 - Upper body hypertrophy

Day 7 - Rest and recover

Day 8 - lower body strength

Day 9 - run + Bodyweight movements

Day 10 - Pull strength training

Day 11 - track ladder

Day 12 - Push strength training

Day 13 - Run + shoulder strength

Day 14 - Run + Lower body strength

Day 15 - Rest and recover

Day 16 - Back day + run

Day 17 - Aerobic run

Day 18 - push strength training

Day 19 - sprints + shoulder strength training

I always seem to amaze myself with these workouts.

Day 2 - pull strength training

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