Name: Playbook - Michael Smith - W3/D2
Uploaded: 2022-01-03T12:05:58.169Z
Duration: 45 min
Description: W3/D2

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

W3/D2

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