Name: Playbook - Michael Smith - W2/D5 PULL
Uploaded: 2024-04-15T15:37:50.750Z
Duration: 120 min
Description: W2/D5 PULL

Neil

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

Set 1: Perform 8 reps at approximately 50% of your working weight.

Set 2: Perform 5 reps at approximately 80% of your working weight.

Execution:
- Set the bar is in your favored position, grasp it with an overhand grip, hands shoulder-width apart
- Engage your hamstrings by pushing your hips back 
- Keeping your back straight and looking forwards throughout the movement
- Lift the weight by driving your hips forwards and straightening your knees
- Slowly reverse the movement, lowering the bar back into the power rack

Rack Pull - Warm Up

- Set the bar is in your favored position, grasp it with an overhand grip, hands shoulder-width apart
- Engage your hamstrings by pushing your hips back 
- Keeping your back straight and looking forwards throughout the movement
- Lift the weight by driving your hips forwards and straightening your knees
- Slowly reverse the movement, lowering the bar back into the power rack

Rack Pull

Perform one set of each exercise back to back followed by the suggested rest time.

- Grab the V-bar with a neutral grip 
- Pull the attachment down toward the top of your chest
- Keep your elbows close to your body 
- Pause at contraction, engaging your lats
- Extend your arms with control, returning to starting position

Close Grip Lat Pulldown

Exercise: Kneeling Cable Pullover
Setup:
   - Adjust the cable pulley machine to the highest position.
   - Attach a rope handle to the pulley.
   - Place an adjustable bench in front of the pulley machine.
   - Kneel down on the floor facing the machine, with your knees hip-width apart and your shins pressing against the bench.
   - Grip the rope handle with an overhand grip (palms facing down) and extend your arms in front of you, keeping a slight bend in your elbows. Your hands should be positioned slightly wider than shoulder-width apart.

Positioning:
   - Maintain a neutral spine by keeping your chest up, shoulders back, and core engaged. This will create a stable base for the exercise.
   - Ensure your wrists, elbows, and shoulders are in line, and your arms are parallel to the floor.

Execution:
   - Begin by initiating the movement from your shoulders and lats rather than your arms. This will help you engage the targeted muscles effectively.
   - While maintaining the slight bend in your elbows, exhale and pull the rope handle down and behind your head in a sweeping motion. Imagine you're trying to touch your shoulder blades together.
   - Focus on contracting your lats and squeezing your shoulder blades together at the bottom of the movement. This maximizes the activation of the targeted muscles.
   - Inhale as you slowly return the rope handle to the starting position, maintaining control over the weight stack.

Key Points:
   - Avoid using excessive momentum or swinging during the movement. This can reduce the effectiveness of the exercise and increase the risk of injury.
   - Keep your core engaged throughout the movement to stabilize your spine and maintain proper posture.
   - Maintain a smooth and controlled pace, emphasizing the muscle contraction at  the bottom of the movement.
   - Do not allow your shoulders to hunch or round forward during the exercise. Keep them pulled back and down.

Kneeling Cable Pullover

superset: Pull-down x Pullover

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Low Row

Set-Up:
   - Adjust the back extension platform to your height. The hip pad should be aligned with your hips when you're standing facing the machine.
   - Adjust the foot rollers or pads so they're comfortably positioned just above your ankles.
   - Stand in front of the platform facing the pad, ensuring your feet are hip-width apart.

Starting Position:
   - Place your hands behind your head, interlocking your fingers. Your elbows should be pointing out to the sides.
   - Engage your core muscles by pulling your belly button in towards your spine.

Lowering Phase:
   - Slowly bend at your hips, allowing your upper body to lower toward the pad while maintaining a straight back. Keep your neck aligned with your spine, avoiding excessive neck extension.
   - Keep your hands behind your head and your elbows pointing out to the sides throughout the movement.
   - Continue bending at the hips until you feel a gentle stretch in your lower back and hamstrings. Do not go beyond a comfortable range of motion.

Ascending Phase:
   - Initiate the upward movement by contracting your lower back muscles and hamstrings.
   - Lift your upper body back up to the starting position while maintaining a controlled motion.
   - Exhale as you lift yourself back up.

Repeat:
   - Perform the desired number of repetitions, usually 10-15 reps, depending on your fitness level.
   - Focus on using proper form and controlled movements throughout the exercise.

Tips:
- Avoid using your hands to push against your head or neck. The hands should stay gently behind the head to support the cervical spine without adding pressure.
- Keep your movements slow and controlled to prevent using momentum.
- Maintain a neutral spine throughout the exercise. Do not arch your lower back excessively at the top of the movement.

Prisoner Back Extension

Setup:
Stand in the middle of the cable crossover machine, facing away from the weight stack.
Adjust the cable pulleys to the lowest position on each side.
Attach the D-handles or stirrup handles to the cable pulleys.
Choose an appropriate weight for your fitness level and attach it to the weight stack.
Grasp the handles with an overhand grip (palms facing down).

Execution:
Keeping your arms extended and maintaining a slight bend in your elbows, exhale and pull the handles backward and upward in an arcing motion.
Focus on squeezing your shoulder blades together as you pull the handles toward the midline of your body.
Continue the movement until your hands are almost touching in front of your body, and you feel a strong contraction in your rear deltoids and upper back muscles.
Hold the peak contraction for a brief moment, focusing on squeezing the target muscles.
In a controlled manner, inhale and reverse the movement, slowly returning your arms to the starting position.

Reverse Cable Crossover

Set-Up:
   - from a bent knee standing position, rest the lower half of your upper arm (just above the elbow) comfortably on the padded preacher bench
   - Grip the handles with an underhand grip (palms facing up), slightly wider than shoulder-width apart.

Execution:
   - Begin with your arms fully extended, but without locking your elbows.
   - Keep your upper arms stationary throughout the movement – only your forearms should be moving.
   - Slowly curl the handles towards your shoulders, contracting your biceps. Focus on squeezing the biceps at the top of the movement.
   - Continue curling until your forearms are perpendicular to the ground and the handles are close to your shoulders.
   - Hold the contraction for a brief moment, then slowly lower the handles back to the starting position, maintaining control.

Breathing:
   - Inhale as you lower the handles towards the starting position.
   - Exhale as you curl the handles towards your shoulders.

Tips:
   - Keep your upper arms firmly against the preacher bench pad throughout the motion
   - Avoid using momentum by swinging your body. Focus on slow, controlled movements.
   - Use a weight that challenges you within the recommended rep range without compromising your form.
   -  If you feel discomfort or strain in your wrists, adjust your grip width or try different handles on the machine.
   - Maintain proper posture throughout the exercise to prevent unnecessary strain on your lower back.

Preacher Curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

Alternating Hammer Curl

W2/D5 PULL

Federico

Stephanie

Mark

W1/D1 PUSH

Andres

Brandon Molina

W1/D2 PULL

Stephen

Loved the intensity. Forgot my headphones and had to push through with Katy Perry playing at my gym LMAAAOOO. Not looking forward to the next leg day 💀💀(will do it anyway of course)

Silbestre

W1/D3 LEGS - QUAD FOCUSED

Alfonso

Justin

W1/D4 PUSH

Pharaoh Williams

W1/D5 PULL

Bakeer

Russ

Another solid workout completed. 6 days in a row, looking forward tot his off day tomorrow! 🫡

W2/D5 PULL

Community

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