Name: Playbook - Josh Swan - Week 1 Day 4 - Performance + Upper Pull
Uploaded: 2023-05-02T21:13:06.336Z
Duration: 60 min
Description: Week 1 Day 4 - Performance + Upper Pull

Clean & Jerk

Pull Ups

Start movement with squeezing shoulder blades together THEN arms pull dumbbells up! Big squeeze across the back

Chest Supported Incline DB Row

Keep glutes engaged and core tight as you pull. We want to remain as rigid as possible from head to toe. This will take some core balance. 1 arm dB row if you cannot do this or don’t have the proper set ip

Seal Row

ALL IN THE CORE. Arms straight. Abs flexed. Eyes follow hands. Start with hands in the middle of the chest. Rotate to where hands slightly past the knee of the leg that’s forward. Then return back to center of chest. Reps are each side.

Split Stance Band Twists

Week 1 Day 4 - Performance + Upper Pull

Week 1 Day 1 - Legs & Back

Douglas

Hey bro - just wanted to reach out and say your playbook has given me a great grasp of what reps and sets look like of a true workout progression. As well, showing me exercises I wouldn’t have ever done before. It’s been helping me structure my routine nicely. 🤝💯‼️

Week 1 Day 4 - Performance + Upper Pull

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