Name: Playbook - Liz Connors - W3 D4 - UPPER PULL
Uploaded: 2024-04-16T00:00:08.229Z
Duration: 55 min
Description: W3 D4 - UPPER PULL

• Grip either the fat part of the bar (will be more challenging) or skinnier part - up to you!
• Hinge at hips so back is flat & parallel to floor.
• Pull elbow to torso, squeeze/pull back armpit @ top, pause for 2-3 seconds before lowering back down slowly.
• Can use either feet together or staggered stance here.
• 8-10 reps each side.

* Modify with dumbbells or kettlebells, support with bench, etc.

Landmine SA ISO Bent Over Rows

• 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 2-3 seconds at the top before lowering back down in a controlled manner.
• 5-8 reps.

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

Isometric Hold Pull Ups

Elevated Forearm Plank Rows + Tall Kneeling Rotational Ball Slams

• Set up on a bench more or less in a low forearm plank position, but with only one arm on the bench to support you. The other arm is holding a db.
• Maintaining a plank position the entire time, pull elbow of working arm back towards your hip, keeping your core engaged & shoulders/hips square.
• Squeeze armpit at top, then slowly extend arm back to starting position, again resisting rotation as the weight of the db pulls you down.
• 8-12 reps/side.

* Modify by placing hand on bench instead of forearm (high plank), bringing knees to 90' to more of a bear position, or doing tripod rows.

Elevated Forearm Plank Rows

• Begin in tall kneeling position, both hands holding slam ball, core engaged & glutes tight.
• As quickly & powerfully as possible, bring slam ball around in a circle, up over your head, & slam down to the side. Whichever direction you bring the slam ball to start the circle, you should be slamming it down on the other side.
• Complete all reps on one side before switching to other side. 
• 8-10 reps/side.

Tall Kneeling Rotational Ball Slams

SUPERSET 1

• 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!
• Hold for 2-3 seconds at the top.
• Controlllll on the way down
• 8-12 reps

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

Dumbbell ISO Spider Curls

SUPERSET 2

W3 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 D4 - UPPER PULL

W2 D5 - SPRINT TRAINING/CORE 🥳

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W3 D4 - UPPER PULL

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