Name: Playbook - Kim Palmer-Nicks - W3/D4 Upper #2
Uploaded: 2023-02-01T22:23:46.256Z
Duration: 50 min
Description: W3/D4 Upper #2

BB Bent Over Row 4 x 8

Back Superset: 3 x 12 / 25meters
DB Single Arm Row
DB Farmer Carry

Back Superset #2: 3 x 12
DB Pull Over
Band Low Row

Core Superset: 3 x 15-20
Hanging Knee Raises
Plank Twists

Finisher: 2 x Failure
Pull-Ups

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward about 25 yards

Dumbbell farmers walk

Back Superset #1

- Lie on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band low row

Back Superset #2

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank twists (side to side)

Ab Circuit

- Wrap a band around the pull-up bar and place one foot into the band
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

W3/D4 Upper #2

W1/D1 Upper #1

W1/D2 Lower #1

W1/D3 Ruck

W1/D4 Upper #2

W1/D5 Lower #2

W1/D6 Rest Day!

W1/D7 Rest Day!

W2/D1 Upper #1

W2/D2 Lower #1

W2/D3 Ruck

W2/D4 Upper #2

W2/D5 Lower #2

W2/D6 Rest Day!

W2/D7 Rest Day!

W3/D1 Upper #1

W3/D2 Lower #1

W3/D3 Ruck

W3/D5 Lower #2

W3/D6 Rest Day!

W3/D7 Rest Day!

W4/D1 Upper #1

W4/D2 Lower #1

W4/D3 Ruck

W4/D4 Upper #2

W4/D5 Lower #2

W4/D6 Rest Day!

W4/D7 Rest Day!

W5/D1 Upper #1

W5/D2 Lower #1

W5/D3 Ruck

W5/D4 Upper #2

W5/D5 Lower #2

W5/D6 Rest Day!

W5/D7 Rest Day!

W6/D1 Upper #1

W6/D2 Lower #1

W6/D3 Ruck

W6/D4 Upper #2

W6/D5 Lower #2

W6/D6 Rest Day!

W6/D7 Rest Day!

W3/D4 Upper #2

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