Name: Playbook - Joseph Bonini - W5 Upper Body Pull | Run
Uploaded: 2023-06-15T19:52:29.633Z
Duration: 60 min
Description: W5 Upper Body Pull | Run

We’ll start with vertical and horizontal pulling compound movements, then move into accessories. We’ll finish the weight session strong with core. Let’s get to 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

Pull-up

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Note
* controlled reps with a 2 sec hold at top of each rep

Barbell bent-over row

Complete exercises consecutively, then rest. Instead of reps, we’ll go for 45 sec time intervals for each exercise.

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

Hyperextensions

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 15 reps each side

Kettlebell Russian twist

Core circuit

Complete exercises consecutively, then rest.

- Grab the bar with an underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
- work both sides

Cable kneeling underhand grip lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Back Finisher

- Run at a low-moderate pace for 30-35 minutes

Goal is 4 miles

Running

W5 Upper Body Pull | Run

W1 Chest & Arms | Run

W1 Lower Body Strength

W1 Upper Body Pull | Run

Rest

W5 Upper Body Pull | Run

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