Name: Playbook - Michael Smith - W3/D2
Uploaded: 2022-09-22T19:46:19.663Z
Duration: 45 min
Description: W3/D2

O Neil Diaz

Diego

Kehng

Devonte

Jermaine

Patrick Mendoza

Stephanie

Jules

Guillaume

- Grab a pull-up bar with a wide grip
- Pull your body up to the bar
- Lower yourself to the starting position

Pull ups

Warmup

- create solid base with feet 
- place feet a few inches back from handle placement 
- hinge slightly at waist 
- keep spine in neutral 
- row keeping elbows pulled into body 
- drive with elbows 
- squeeze into back

Landmine Row

- Sit into a pulldown station
- Grab the bar with a wide grip and pull the bar down to your upper chest
- Release the bar controlled back to the starting position

Lat pulldown

- Keep a neutral spine
- Pull engaging your lats
- Pause at the top and lower with a slow controlled motion

T-bar row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close Grip Lat Pulldown

- 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

One arm cable row

- Stand holding an ez bar at arms length in front of you
- Keeping your elbows at your sides curl the bar up activating your biceps
- Lower to the starting position

E-Z bar barbell curls

- Lay face down on an incline bench so that your arms can hang straight below you
- Without cheating or momentum curl the dumbbells up
- Lower and repeat maintaining strict form

Dumbbell spider curl

- Hold the rope with your palms facing each other
- Engage your biceps at the top

Cable rope hammer curl

W3/D2

Anthony

Eliezer D Pizarro

Rickie

Start Here

Matthew

david

Jeven

W1/D1

Edwin Perez Guerrero

W1/D2

Can’t feel my legs…. And I love it lol

Kendal

W1/D3

Insane pump. I’m beat after this workout

Andrew

Me gustó este ejercicio, lo único malo es que tengo la muñequera un poco afectada pero de igual manera me gustó ⭐️⭐️⭐️⭐️⭐️🦾

W1/D4

W1/D5

Daniel

W1/D6

Hasan Hollywood

W1/D7

W2/D1

W2/D2

Parker Nelson

W2/D3

W2/D4

W2/D5

The front squats😖🔥great workout though😂

W2/D6

Marc

W2/D7

W3/D1

W3/D3

W3/D4

W3/D5

Those heavy front squats humble me quick😂😂🔥🔥

W3/D6

W3/D7

W4/D1

W4/D2

W4/D3

Muy duro bro! Gracias por todos estos ejercicios que están tremendo 🔥🔥🔥

Cristian

W4/D4

W4/D5

Este entrenamiento estuvo duro ☄️🏌🏾‍♂️

W4/D6

Finished 28 days of working out. This helped me get back into the flow of making the gym a daily habit/routine. But what do you know, you’re just merk.

W3/D2

Community

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