Name: Playbook - Jeff Logan - W2/D5 Back
Uploaded: 2021-10-12T03:58:51.424Z
Duration: 60 min
Description: W2/D5 Back

Super Nyja

Justin

Bro I’m so tired not from just the workout but the back to back it really requires you to push harder both physically and mentally to anyone keep going bro you are not alone and this is just another day

Jarrad

Dominick

Killed it mate, funkin scorcher of a workout!

Christian Williams

Great workout loved the intensity very simple !

Fernando

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

W2/D5 Back

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

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

W1/D5 Back

W1/D6 Shoulders

Isaiah

Rakan

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/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

W2/D5 Back

Community

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