Name: Playbook - Kenza Tounakti - W7/D2
Uploaded: 2023-09-23T14:03:50.650Z
Duration: 45 min
Description: W7/D2

Superset:
- Chin-up or Assisted chin-up 3xAMRAP
- Scapular chin-up 3xAMRAP

- BB overhand grip rows 3x8-12 RIR:2-4
- DB or Machine shoulder press 3x8-12 RIR:2-4
- DB chest press 3x8-12 RIR:2-4
- Cable or Machine lat pulldown 3x8-12 RIR:2-4
- EZ-bar bicep curls 3x8-12 RIR:2-4

Shoulder mobility 1

Shoulder mobility 2

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

Plank (elbows)

Upper body dynamic mobility

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats
- Pause once your chin is over the bar 
- Lower yourself with control

Banded assisted chin-up

- Begin in normal chin up position
- Shrug your shoulders 
- Bring your scapular down and together 
- Raise your body up without bending your arms

Scapular chin-ups

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

W7/D2

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