Name: Playbook - Nick Bare - Day 16 - Pull Strength Training
Uploaded: 2023-07-12T03:07:30.395Z
Duration: 60 min
Description: Day 16 - Pull Strength Training

Matt

Austin

Jolbb

Kr@tos471

Juan Angel

How to avoid low back pain when dead lifting?

Michael

Jiří

Jordan

Mike

Anonymous

Kelley Schofield

Leigh

Hamish

Eric Anthony Hermosillo

Ryan

Zachary

Andre

Cole

Wow. Topped this workout off with some sauna, and I’m BEAT. Amazing

Preston

Be willing to follow your will, let’s go all out to have it

Chris

Andrew

Jared Wolfe

Sebastian Ledlow

Th kettle bell swings at the end got me good haha. Awesome workout 💪🏽

Jojo Matchett

Mohamed Aly

Great back workout and abs are killing me can’t wait for tomorrow

Josh

Kevin Kain

Taylor Young

Annie

Angus

Jonther

Phenix

Heaviest deadlifts in 2+ years and they felt great 295 for 3 reps on the trapbar with clean form

Guillermo

Good pump. The supersets at the end are fatiguing

Charley

Nikolas

Nate

Defo getting stronger! Serious pump. Greetings from 🇦🇺

Jacob Forrest

Great work out hammer curls at end got me but I pushed through! Go One More!

Christopher

Kevin

Away on AFT. Not having all the equipment so had to sub a few things but it was a killer push and I definitely can feel it! Loved it a ton!

Alex

Justin Alfonso

Cruser

Today’s Workout Goal:

It’s deadlift day! Today is a strength training session and we are focused on the deadlift. 

Begin by using the core warm up to activate your core and prime the body to move some big weight.

Complete 3 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

- Place cable attachment at the highest setting on cable machine.
- Position your body always from the machine with your knees on the ground. 
- Hold the cable attachment by the sides of your head so that your arms are not pulling the weight and your core is being targeted.
- Bring your elbows to your knees or the ground and hold for 2 seconds.

Cable Crunches (Core)

- Keep your core engaged and your back straight

Plank

Core Warm Up

- 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

- 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)

Complete 10 reps of Barbell Rows and move directly into Single Arm Dumbbell Rows (10 reps each arm). Rest 60 seconds in between each superset.

- 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

- 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

Barbell Row + Dumbbell Row Superset

Complete 20 reps of kettlebell swings and then move directly into back hyperextensions. Hold the top of each back hyperextension for 3 seconds and complete 10 reps.

-Stand with feet outside shoulder width and a kettle bell  n the ground in front of you.
-Bend your knees and hinge at the waist and grab the kettlebell.
-Hike the kettle bell between your legs ( keeping the handle above your knees).
-Stand up right and swing the kettlebell to head height.
-Release and repeat

Kettlebell swing

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

Kettlebell Swing + Back Hyperextension Superset

- 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 16 - 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!

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

Eric

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

Alon

Day 8 - Lower Body Strength

Allen

Gerard

Day 9 - Run + Bodyweight Movements

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

Huperextensions is more of a glutes excersice!?

Day 10 - Pull Strength Training

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

Jason

Day 14 - Run + Lower Body Strength

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

Timothy

Day 15 - REST

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

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

Meghan

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Day 29 - REST

Jacob Robinson

Day 30 - Push Strength Training

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

Adam

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

Erik

Day 46 - Run + Bodyweight Movements

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

Day 47 - Pull Strength Training

Row instead of run as my ankle can not yet handle running

Joel

Day 48 - Run + Sprints

I improved my maximum load, I improved a lot, great session

Skipped the squats due to my not fully healed ankle

Day 16 - Pull Strength Training

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