Name: Playbook - Brad and Jess Gouthro - Day 1: [Test] + Pull #1
Uploaded: 2023-03-01T04:35:43.109Z
Duration: 35 min
Description: Day 1: [Test] + Pull #1

It was Great! I Am at level ‘0’ at the pull ups because my back is always stiffed. The exercitie in the plank position was ver heavy so I did That with bent arms for now

Bianca

Welcome to Day 1! 
Let’s get you familiar with hanging from the bar, then work on some pulling exercises to strengthen your back

- jump feet apart & clap hands overhead at the same time
- Increase speed as you feel comfortable

Jumping jacks

Test yourself! 
Can you do a FULL unassisted rep?
Let’s find out.
Grab onto your pull up bar & hang at full extension (meaning arms all the way straight)
Try to pull up - try with all of your strength & focus! 
Score yourself based on how high you could get
Score system 
1= 0, couldn’t bend arms or pull up at all 
2= 1/4 rep, pulled a quarter of the way up 
3 = 1/2 rep, pulled half way up 
4 = 3/4 rep, pulled most of the way up
5 = Full rep, with collar bone to bar 

You’ll be re-testing yourself once per week throughout this program so write down your score each time to give yourself motivation & something to beat.

Pull Up Test

- Hang from your pull up bar with lats & core engaged
- grab the bar & pull your shoulder blades down and in 
- arms should remain straight but actively flexed
- bend your knees and cross your ankles behind you to ensure your hips are straight and legs & butt engaged as well

This is really a full body exercise so don’t be surprised if you feel the fatigue all over. 

If you cannot stay engaged throughout the set then just hold as long as you can & rest longer between sets

Engaged Hang

- Loop a band around a pull up bar
- grab the ends with secure grip 
- step into a stable semi-lunge position as low as needed depending on the height of your bar ( you should feel some tension already in the band when arms are straight over head )
- pull down until hands reach shoulder height & arms form a W shape
- flex your back then rise back up all the way to straight arms before pulling again

Resistance Band Pull Downs

- Loop a mini band around your hands
- get into plank position 
- rotate into a side plank & lift one arm up focusing on contracting your back to tuck your shoulder blade in
- return to plank then switch to alternate sides 
- Do half the reps PER SIDE

Plank Band Pull Apart

- Loop a mini band around your hands
- Kneel or sit down 
- lift arms up overhead 
- Keeping one arm stiff pull the other down to your shoulder 
- return to the top then switch to alternate sides 
- do half the reps PER SIDE

Resistance Band Alternating Single Arm Pull Downs

- Loop a mini band around one foot & grab it with the opposite side hand 
- pull up to row keeping your elbow close to your torso
- Focus on contracting your back muscles 
- Do half the reps PER SIDE

Resistance Band Single Arm Row

Day 1: [Test] + Pull #1

Some shoulder pain when doing the engaged hang. But otherwise glad you put that program in

Anna

Day 2: Core #1

Day 3: Optional, Lower Body or Rest

Day 4: Pull #1

Day 5: Core #2

Day 6: Optional Lower Body, Cardio or Rest

Day 1: [Test] + Pull #1

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