Name: Playbook - Kaisaan Abdul - W1 D2 Back/Bi
Uploaded: 2022-08-21T04:22:36.697Z
Duration: 60 min
Description: W1 D2 Back/Bi

Week 1’s movements starts with your basic push pull and press movements with a slight variation

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Raise your shoulders and retract scapulas 
- Bring your elbows into your ribs
- Hold at the top engaging your back

Pull ups

- Hold the bar with one of your palms facing you and torso facing sideways 
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Commando Pull ups (each arm)

- Hop to pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Jump Negative pull-ups

W1 D2 Back/Bi part 1

-keep legs extend and core engaged
-pull body towards bar and lower down

Australian pull-ups

-keep legs extended and core engaged 
-with reverse grip pull one side of the body to the bar and lower
-repeat on opposite side

Australian archer chin ups

-keep legs extended and core engaged 
-pull chin to bar and lower down

Australian Bar curls

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged
-Bring arms to original position 
-Repeat

W1 D2 Back/Bi

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