Name: Playbook - Kellen Milad - [LEVEL 1] Session #3: Pulling Strength
Uploaded: 2023-10-29T21:15:30.428Z
Duration: 60 min
Description: [LEVEL 1] Session #3: Pulling Strength

Matt

This session focuses on pulling strength & the pursuit of the one-arm chin up.

• Hold a thin resistance band in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

15 front / 15 overhead

Resistance Band Pull Aparts

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

• Anchor the resistance band to a door or pole.
• Grip the band in one hand. Stand sideways with an open stance, rooted into the ground. 
• Curl the band to your midline. pause and contract your biceps

Perform 12 reps each side.

Resistance Band Biceps Curls

• Keep your grip strong and shoulders engaged.
• Shift weight gradually to one arm and gently release the opposite arm.
• All your support arm to stretch then re-engage.
• Reach up for the bar and switch arms. Hold each rep 3-5 seconds.

*20 alternating reps.

Hanging 1-arm Switch

Warm Up

Ladder reps: 5-4-3-2-1 = 15 total per set

• Start in active hang position - pelvis tucked, core & grip engaged.

• Draw shoulders into socket and pull up. Allow the rings to rotate / hands to supinate. Drive your elbows back and bring your chin over your hands. Pull up as high as you can with each rep.

• Pause at the top 1-3 seconds. Control the descent and repeat. 

• Modification: Ground assist. Lower the rings and stay in contract with the ground to reduce your bodyweight.

Ring Chin Ups

• Use a dip belt to add an appropriate weight - start with 10% of bodyweight

• Start in active hang position - pelvis tucked, core & grip engaged.

• Draw shoulders into socket and pull up. Allow the rings to rotate / hands to supinate. Drive your elbows back and bring your chin over your hands.

• Pause at the top 1-3 seconds. Control the descent and repeat. 

• Only progress to weighted chins when you can perform 10 full ROM bodyweight chin ups.

Weighted Chin Ups

• Position yourself underneath the rings at around waist height.
• Hold your body in a tabletop position. Release one ring - keep your body square.
• Keep shoulders drawn down, set & stable. Pull up - thumb drives to armpit.
• Lower down to fully extended arms. Maintain core stability & body alignment through the movement.

*7 reps each side.*

Ring 1-arm Rows

• Sit on the ground with your elbow resting on top of your knee
• Holding the dumbbell in your hand rotate your hand down - keep shoulder stable, avoid rounding inward
• Rotate your hand back up (externally) to the starting position. Pause and hold the end range for 2 seconds. Repeat.

*10 reps per side

Dumbbell External Rotations

Accessory Work

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

Loaded stretching to strengthen & mobilize hands & wrists

• Start: Knee Hand or Kneeling position
• Place backs of hands on a soft surface. Apply gently pressure to stretch in wrist flexion.
• Rotate & roll over the edges of your hands to stretch at different 
• Palm Lifts: Turn hands over. Press knuckles down, lift palms. 
• Open Palm Stretch: Use the floor or hands to pull fingers back.

Wrist Rolling

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

*Switch sides every minute.*

Lat Stretch

Stretch

[LEVEL 1] Session #3: Pulling Strength

Marcus

Jake

I like your audio instruction but having the timer is good

Vicky

[LEVEL 1] Session #1: Pressing Strength

The warm up alone is amazing!  Using it as my daily dose every couple days!

Joel Price

[LEVEL 1] Session #2: Lower Body Strength

Rebekah

[LEVEL 1] Session #4: Lower Body Flexibility

[LEVEL 1] Session #5: Straight Arm Strength

Mary

[LEVEL 1] Session #6: Posterior Chain

Movements already feel more fluid with week 2. Great stuff!

Travis

Really enjoyed this workout! Looking forward to continuing and improving.

[LEVEL 2] Session #1: Pressing Strength

Niko

[LEVEL 2] Session #2: Lower Body Strength

[LEVEL 2] Session #3: Pulling Strength

[LEVEL 2] Session #4: Lower Body Flexibility

Inverted hang pulls much much stronger this week. Hoping to progress on levers as well. Has always been a weakness of mine. Thanks, Kellen!

[LEVEL 2] Session #5: Straight Arm Strength

Hamstring curls feeling much better this go around (hammies still on fire 🔥)!

[LEVEL 1] Session #3: Pulling Strength

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