Name: Playbook - Jeff Logan - W1/D5 Back
Uploaded: 2021-10-12T03:35:21.999Z
Duration: 60 min
Description: W1/D5 Back

Super Nyja

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

Justin

Good work!! Negative Pulls is the only thing negative I’ll deal with 🦾

Extremely difficult but got it done and I feel great. There was a few unique exercises that I have never done and I love the challenge. I went from the pdf download to the app and this is a huge improvement!! Crushed the workout! Nice work putting this together.

Jake

mondo

Jarrod

Jarrad

The last exercise was the killer, made you get after it

Dominick

Renagade are made for serial killer 😂

From 🇫🇷 🤙🏽🤙🏽🤙🏽

Victor

Isaiah

Darius

Andrew j

Rakan

It was a fun and Challenging workout i really like how many different exercises are on this app in general good fucking job man

Axel

Very good late night workout now I feel great I’m glad I got your program !

Fernando

Havent sweat like this inna minute...IF U AINT DRIPPIN, YOU TRIPPIN 💯

Alexander Ram

Pre-work

- Wide grip pull-ups (DPEM) 4 x 10
- Trap bar deadlift 4 x 12
- Renegade rows 4 x 15 (each arm)
- Bent over supinated barbell row 4 x 10
- Negative pull-ups 2 x 6-8

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- 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

Wide grip pull-ups

- tight core 
- don’t squat the weight, deadlift it 
- chest up

Trap / hex bar deadlift

- Think: “Row, Row, then push up” = 1 total rep
- control your body
- keep your abs tight / flexed

Renegade Rows

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Using an underhand grip, pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower down in a controlled motion

Bent over supinated barbell row

- pull yourself up (jump up if you cannot complete a pull up)
- lower yourself as slow as you can in the downwards portion of the movement 
- negative rep should take a minimum of 4-5 seconds

Negative Pull ups

W1/D5 Back

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

W1/D6 Shoulders

W1/D7 Cardio

Some days showing up is all you can do and all you need to do.

W2/D1 Legs

W2/D2 Arms & cardio

W2/D3 Cardio

W2/D4 Chest

W2/D5 Back

W2/D6 Shoulders

W2/D7 Cardio

W3/D1 Legs

If you not shaking with the super sets push into the pain I cried a bit I Am Strong

W1/D5 Back

Community

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