Name: Playbook - Michael Smith - W3/D5 PULL
Uploaded: 2024-04-15T15:37:50.782Z
Duration: 120 min
Description: W3/D5 PULL

John

Best online trainer thus far my man. Very impressed 🫱🏾‍🫲🏿

Fernando Garcia

- 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:
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift - Warm Up

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift

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

- Position yourself: Straddle the T-Bar with your feet shoulder-width apart. Bend at your hips and knees to lean forward, maintaining a flat back. Your chest should rest against the chest support pad, and your arms should be fully extended to grab the handles or grips of the T-Bar.
- Engage your core: Before starting the exercise, engage your core muscles to stabilize your spine and protect your lower back throughout the movement.
- Initiate the rowing movement: With your back flat and chest pressed against the pad, initiate the rowing movement by pulling the handles or grips toward your torso. Squeeze your shoulder blades together as you pull, and keep your elbows close to your body.
- Contract your back muscles: At the top of the movement, when the handles are close to your torso, contract your back muscles for a brief pause. Focus on feeling the tension in your upper back and lats.
- Lower the weight with control: Slowly extend your arms to lower the handles back down to the starting position.

Chest Supported T-Bar Row

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:
   - Adjust the incline bench to a 45-degree angle.
   - Sit on the incline bench with your back against the bench pad, feet flat on the floor.
   - Hold a dumbbell in each hand with a neutral grip (palms facing your torso). Let your arms hang by your sides, and your shoulders should be relaxed.

Positioning:
   - Keep your back straight and your chest up throughout the exercise.
   - Engage your core to stabilize your torso and maintain proper posture.
   - Your head should be in a neutral position, with your gaze straight ahead.

Shrugging Movement:
   - While maintaining a slight bend in your elbows, exhale and raise your shoulders as high as possible in a shrugging motion.
   - Focus on using your upper traps to lift the dumbbells. Avoid using your arms or momentum to lift the weights.
   - Squeeze your shoulder blades together at the top of the movement to engage the rhomboids.
   - Hold the contracted position for a brief pause to maximize the muscle engagement.

Lowering Phase:
   - Inhale and slowly lower the dumbbells back to the starting position, allowing your shoulders to relax and elongate your upper traps.
   - Maintain control throughout the lowering phase to prevent any jerking or sudden movements.

Incline Dumbbell Shrug

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 rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable Rope Hammer Curl

W3/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

Neil

Pharaoh Williams

W1/D5 PULL

Bakeer

Russ

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

W3/D5 PULL

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