Name: Playbook - Keegan Zachary - W1D3 - Aerobic Run | Pull Day
Uploaded: 2024-03-03T14:52:38.210Z
Duration: 60 min
Description: W1D3 - Aerobic Run | Pull Day

40-50min Aerobic Run



Core:
    - Hanging leg raises
    - Plank
Deadlift
Pull ups
Meadows Row
Lat Pulldown
Standing EZ bar Curl
Incline Dumbbell Curl
Alternating Hammer Curl
Cable Face Pull
Rope Curl Finisher

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core superset

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- grab two 2.5 or 5 lbs plates 
- with a slight lean forward, raise your arms to make a “Y”, “L” and a “T”.

I Y T raises

Pull Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift (65% of 1RM)

Conventional deadlift (75% of 1RM)

Conventional deadlift (85% of 1RM)

- 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

- load a landmine barbell and stand at the end of the bar
- grab the end of the barbell and do a one-armed bent over row toward your shoulder

Meadows Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your elbows close to your body
- Slightly lean your upper body forward
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

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