Name: Playbook - Liz Connors - W2 D4 - UPPER PULL
Uploaded: 2024-03-12T00:34:58.010Z
Duration: 60 min
Description: W2 D4 - UPPER PULL

• Place hands on bar about shoulder width or just outside shoulder width apart.
• Pull shoulder blades down to engage lats.
• Press feet together, tuck your butt, & engage your core.
• Drive elbows down to pull yourself up, aiming for chin above the bar.
• Pause for a moment at the top before lowering back down in a controlled manner.
• 4-10 reps.

* Modify however you want - floor pull ups, banded, kipping, whatever works!

Pull Ups

• 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 tall, core tight, holding long elastic band with just a few inches of slack hanging off the end of each hand.
• Begin with arms straight in front of you, pull band apart, squeezing shoulder blades together.
• Release in controlled manner to bring back to center.
• 12-15 reps

* If it feels too easy, move your hands closer together. Too difficult, move your hands further apart.

Banded Pull Aparts

SUPERSET 1

1/2 Kneeling Cable Face Pulls + Supinated Grip Inverted Rows

• Set up in a half kneeling position with a rope attachment on the cable machine.
• Grab rope so that thumbs and first finger are closest to your face.
• Pull towards your ears, squeeze shoulder blades together, & then slowlyyyy return back to start - resist the pull of the cable on the way back in!
• 12-15 reps

* Can sub in a long elastic band if you don’t have access to a cable machine!

Cable Half Kneeling Face Pulls

• Grip barbell about shoulder width apart, underhand.
• Elevate feet on box/bench (modify with feet on ground!).
• Keeping core tight, hips forward, & glutes squeezed, pull your chest up towards the bar, squeezing your shoulder blades together at the top.
• Control on the way back down.
• 6-10 reps.

* Can also modify with TRX, rings, etc.

Supinated Grip Inverted Rows

SUPERSET 2

• Lay on a bench face down at a slight incline.
• Start with arms extended straight down, palms facing each other.
• Initiate the lift by squeezing your shoulder blades together to pull your arms & the dumbbells up, in line with your body - not straight up towards the ceiling!
• Controllllll on the way down.
• 8-12 reps

* Another one where you definitely want to start light!

DB Reverse Flys

• Lay belly down on a bench at a moderate incline
• Start with arms fully extended towards floor, palms facing each other.
• Curl the dumbbells up toward your shoulders, keeping your elbows pointed toward the floor - don’t suck your elbows up in towards your body!
• Controlllll on the way down
• 8-12 reps

* Sometimes it helps to think you’re curling the dumbbells away from you!

Dumbbell Spider Curls

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

W2 D4 - UPPER PULL

Ciera

W1 D1 - KNEE DOMINANT (SQUAT)

W1 D2 - UPPER PUSH

W1 D3 - HINGE (DEADLIFT + HIP THRUST)

W1 D4 - UPPER PULL

W1 D5 - SPRINT TRAINING 🫡

W2 D1 - KNEE DOMINANT LOWER (SQUAT)

W2 D2 - UPPER PUSH

W2 D3 - LOWER HINGE

W2 D5 - SPRINT TRAINING/CORE 🥳

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W2 D4 - UPPER PULL

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