Name: Playbook - Liz Connors - W1 D4 - UPPER PULL
Uploaded: 2024-03-03T21:25:34.663Z
Duration: 60 min
Description: W1 D4 - UPPER PULL

Ooooh this is a nice lil back/bi workout for y’all with some core work thrown in as well!!

• Hinge at hips, barbell over mid-foot, almost as if you were to deadlift, but with torso more parallel to ground.
• Place hands about shoulder width apart on bar.
• Brace core & pull barbell up towards chest, squeezing shoulder blades together & pausing for a brief moment at the top.
• Lower down barbell all the way to the ground.
• 6-10 reps.

* Modify with KB gorilla rows or chest supported DB rows.

Pendlay Rows

• Stand perpendicular to wall, athletic stance, feet slightly wider than shoulder width apart.
• Hold wall ball (or medicine ball) at outside hip to start.
• In a “shoveling” sort of motion, aggressively toss ball into wall.
• Drop ball back & repeat, as quickly & aggressively as you can.
• Repeat on other side.

* I highly recommend using a wall ball for this. As you can see, a medicine ball works, but it bounces back MUCH more & you just need to be aware of that.

Lateral Wall Ball Tosses

SUPERSET 1

• Set up in 1/2 kneeling position. Whatever knee is on ground, that arm will be working.
• Grab cable & scooch back enough that your arm is fully extended & you feel a slight stretch in your lats. Palm is face down.
• Thinking of pulling back with & squeezing your armpit, pull elbow towards hip. Avoid pulling arm past your torso. As you pull, rotate so palm is facing midline of body at the “top” of the movement.
• Keep core tight - the cable will be pulling you forward & you need to resist against it.
• Slowly extend arm to starting position. 
• 10-12 reps/side

* Sub in banded rows if cable machine is not available.

1/2 Kneeling Cable SA Row

• With underhand grip (palms facing you), grab pull up bar with hands about shoulder width apart.
• Keep your core tight & squeeze your glutes - this will help, I promise!
• Pull up using your back, biceps, and chest, shooting for chin above the bar.
• Hold for 2-3 seconds at the top.
• Controlllll on the way down.
• 5-8 reps

* Modify by using pull up bands or using a barbell as a pull up bar, leaving your feet on the ground. (Hit me up if you need help figuring this out!)

Chin Ups (ISO Hold)

SUPERSET 2

• Set up either in a staggered stance, free hand supported on a wall/rack & torso slightly above parallel OR free knee/hand supported on a bench.
• Pull db up, bringing elbow to your torso & pulling your armpit back.
• As you pull, rotate arm so that your palm is face up.
• Squeeze lats/armpit area at top. Control on the way down.
• 8-12 each side.

SA Corkscrew Rows

• Grab a cable with each hand. Stand in the middle of the cable crossover machines, feet firmly planted, core tight, palms facing the floor, arms crossed over each other.
• Squeezing your shoulder blades together, pull the cables back until your arms are in line with your torso.
• Slowly release back to starting position.
• 8-12 reps.

* Can sub in long elastic band, dumbbells, or reverse fly machine!

Cable Crossover Reverse Flys

SUPERSET 3

• Go as hard as you can for 20-30s, then rest for 45s.
• Keep grip towards outside of handle, squeeze shoulder blades together when you pull, keep core tight.
• Repeat 5 times.

* Sub in cardio of choice

Row Interval

W1 D4 - UPPER PULL

Ciera

W1 D1 - KNEE DOMINANT (SQUAT)

W1 D2 - UPPER PUSH

W1 D3 - HINGE (DEADLIFT + HIP THRUST)

W1 D5 - SPRINT TRAINING 🫡

W2 D1 - KNEE DOMINANT LOWER (SQUAT)

W2 D2 - UPPER PUSH

W2 D3 - LOWER HINGE

W2 D4 - UPPER PULL

W2 D5 - SPRINT TRAINING/CORE 🥳

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W1 D4 - UPPER PULL

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