Name: Playbook - Liz Connors - W4 D4 - UPPER PULL
Uploaded: 2024-05-19T19:18:16.462Z
Duration: 60 min
Description: W4 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.
• 4-8 reps.

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

Pull Ups

• Start kneeling tall, but with lower back slightly rounded & butt tucked - think a “hollow” torso. Wheel should be right in front of your legs.
• Roll wheel forward as far as you can while maintaining hollow body position. Avoid arching the back/letting lower back collapse.
• Think about using core to pull wheel back in towards you.
• 10-15 reps.

* Modify with stability ball rollouts.

Ab Wheel Rollout

SUPERSET 1

Inverted Rows + Resistance Band SA Reverse Flys

• Place bar on rack at about waist height. Grab bar with palms face up & let your arms hang straight down, perpendicular to ground.
• Place heels on bench/box (more difficult), ground, or bend knees & place feet flat on ground (modified).
• Drive elbows back, pulling your torso up towards the bar. Make sure to keep your hips in extension & core engaged.
• Slowly lower yourself back to starting position.

REPS: 8-10

* You can also do these with a TRX or rings.

Inverted Rows (Supinated Grip)

• Anchor light resistance band to rig/rack & get in half kneeling position, knee of inside leg on ground.
• Holding band with hand of outside arm, pull diagonally up & back to shoulder height, almost thinking of pulling that shoulder blade back as you do so.
• Control on the way up & down.
• 8-12 reps/side.

* Can also use cable machine.

1/2 Kneeling SA Reverse Flys (Resistance Band)

SUPERSET 2

Flip Flop Curls + Lateral Bear Crawl Pull Thrus

• Kneeling tall or standing, set up for a bicep curl as you normally would.
• At the top of your curl, flip your hands so your palms are face down.
• At the bottom, keep palms face down to come back up, then flip again so palms are face up on the way back down.
• One flip each way = 1 rep.
• 4-6 reps.

Flip Bicep Curls

• Start in bear crawl position, shins and back parallel to ground, knees at about 90'.
• DB/KB should be just behind one of your hands & off to the side slightly.
• With opposite hand, pull DB through, then crawl as many times as necessary to get just past the DB.
• Be sure to step with opposite hand/foot, otherwise it gets super wonky!
• 8-10 pulls each way.

* Modify with stationary bear crawl pull thrusters, leaving the kb drag out & just doing the bear crawl, or knees on the ground pull thrus.

Lateral Bear Crawl Pull Thru

SUPERSET 3

W4 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

W4 D4 - UPPER PULL

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