Name: Playbook - Nick Bare - Day 10 - Pull Strength Training
Uploaded: 2023-07-12T03:07:30.338Z
Duration: 50 min
Description: Day 10 - Pull Strength Training

Eric

Cold/cough, had to cut it short but still got the main events in

Josh

Huperextensions is more of a glutes excersice!?

Jason

Gerard

Adam

Matt

Creed

Jolbb

Katerina

Frankie

Juan Angel

Alex

Erik

Axel

Hard workout, especially if you still have abs pain from yesterday 😄
Great pump at the end for the brachialis 👍🤝🫶
G1M

Christian

Definitely felt proud and strong during this workout.

Eric Anthony Hermosillo

Gnarly hamstring pull haha, caution out there if you haven’t run distance recently. If you hit it hard yesterday on the track, careful pulling weight today.

Zachariah

Curtis

Include warmup/cooldown and mobility exercises

Julio

Ryan

Anthony

Clay

Chris

Jacob Schwisow

Mohamed Aly

Jojo Matchett

Great workout!!!! Feel good great way to start my day

Kevin Kain

Great workout, 6 sets of deadlifts had me at a running HR!

Leanne Kreps

Big Back Day!!! Love the volume on this program!

Taylor Young

Added a run-the-rack at the end (curls to fail 35 down to 5’s) crushed

Andrew Davis

Jordan Bravo

Jacques

Josh Negron

Solid arm pump at the end! Great work out.

Angus

Was excited for today's workout! Heaviest deadlift that I've done in a while...gladly kept my membership because of how well put together these workouts are

Manny

Christopher

thomas cauvet

Guillermo

Great session, which I did a day early as I wont have a gym tomorrow

Workouts are definitely shorter than the hybrid workouts. I find myself adding in other movements. Hopefully the durations increase

Charley

Brandon

Jacob

Today’s Workout Goal:

This training session is focused around the deadlift, and supporting movements of the deadlift.

One of the goals of the STRONG ATHLETE program is to build a stronger and bigger deadlift.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

- Stand with your mid-foot under the bar
- Hold the bar with both hands keeping a neutral spine
- Pull the slack out of the bar
- Pull the bar up keeping your body tight
- Engage your hamstrings & glutes as you go up
- Reach full extension

*RPE: Select a weight at an RPE (rate of perceived effort) 9. This means you should finish that set with about 1 rep left in the tank. You are not going to failure, but close.

Deadlifts (RPE)

- Hinge at the hips and lean forward with a neutral spine
- Hold the bar with your palms facing you 
- Pull the bar up towards the bottom of your chest
- Engage your back as you pull 
- Come down in a controlled motion

Barbell Row

If there are no machines or pieces of equipment to facilitate the back hyperextension, you can replace this movement with a low cable row or dumbbell row.

Back Hypertension

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

Day 10 - Pull Strength Training

Very good functional training excited for what’s in store

it was tough because i’m pretty out of shape and i only did 3 sets

bridget

Great way to start off a new program and new week!

Austin

Day 1 - Run + Bodyweight Movements

Ilja

leland

Day 2 - Pull Strength Training

Good workout. Couldn’t do all the exercises as mentioned however managed to get through most of it. Will need to push run in the evening.

Akrant

Day 3 - Run + Lower Body Strength

Humbling. One of the best pumps I’ve had in a long time

Day 4 - Push Strength Training

Modified again due to injury. 8km on the Assault bike kind of sucked though.

Garth

William

Tatu

Day 5 - 100 Meter Sprints

Good session. Swapped push ups with dips to save some shoulder discomfort.

Day 6 - Upper Body Hypertrophy Pump

Definitely prepared myself for tomorrows training session. Well rested and well needed.

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Alon

Day 8 - Lower Body Strength

Allen

Nate

Day 9 - Run + Bodyweight Movements

Bryce

Andres

Good run day, had to take a little more time off but refuse to quit!

Hayden

Day 11 - Track Ladder

The first time I did it, I thought that it said 30 reps for the hanging legs raise instead of the 30s so it took me a little while to do it.😅

Tyler

Definitely had to yell Go One More during those pushups!

Jack

Day 12 - Push Strength Training

100° run kills. Shoulders are feeling it too.

Lucas

Day 13 - Run + Shoulder Strength

Rough day on my end, had to cut it short. But good program

Day 14 - Run + Lower Body Strength

Legs are hurting, worried about deadlifts tomorrow but going to push through!

Timothy

Day 15 - REST

Day 16 - Pull Strength Training

Quincy

Dakota

Day 17 - Aerobic Run

Alexander

My triceps and chest are absolutely demolished, in the best way

Dallin

Day 18 - Push Strength Training

Day 19 - Sprints + Shoulder Strength Training

Patrick

Day 20 - Lower Body Strength

Chandler Cox

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Zachary

Day 22 - REST

Complete muscle failure when I got to the diamond push-ups lol

Day 23 - Push Strength Training

Holy hell have some squat!!! Legs are dead

Travis McRae

Julian

Day 24 - Run + Lower Body Strength

Not sprinting. 20 mile mountain bike ride 2.4k feet of vertical ascent.

Thomas Lay

1.54 warm up and cool down to and from an open field for barefoot sprints super awesome!

Day 25 - Max Effort Sprints

Day 26 - Pull Strength Training

Kevin

Meghan

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Day 29 - REST

Hamish

Jacob Robinson

Day 30 - Push Strength Training

Jiří

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

Day 33 - Run + Lower Body Strength

Just went from a shhmedium to a medium size T shirt💪🏻💪🏻

Day 34 - Shoulders + Arms Strength Training

Day 35 - Aerobic Run

Day 36 - REST

Day 37 - Run + Push Strength Training

12 minutes of lat pull downs!?!? Jk, assumed it’s 12 reps.

Lucy

Every looked at every single workout and they’re all different. That’s great! However, I prefer consistent structure and everything seems randomly thrown together.

Carson

Day 38 - Pull Strength Training

Killer, always dread this one! Such an awesome humbling circuit!

Aaron

Day 39 - Run + Bodyweight Movements

Day 40 - Shoulders + Arms Strength Training

Day 41 - Track Workout + Lower Body Strength

Day 42 - Upper Body Hypertrophy Pump + Run

Phillip

Feels great to rest because i am still sore from the run and leg workout from 2 days ago

Day 43 - REST

Day 44 - Push Strength Training

Great squat sesh, but needs more hamstring work

Day 45 - Run + Lower Body Strength

Mike

Day 46 - Run + Bodyweight Movements

I was able to break my deadlift record (200kg/ 441pounds). very happy, I feel fit

Day 10 - Pull Strength Training

Community

More workouts from Nick Bare