Name: Playbook - Nick Bare - W11/D5 - Chest/Back/Core Workout
Uploaded: 2023-07-12T03:07:31.142Z
Duration: 60 min
Description: W11/D5 - Chest/Back/Core Workout

Ignacio Rojo

vince ieremia

Zachary

Matt

Miguel

Program is on point. I love the progress I been making. G1M!

Jacquelyn

Dustin

Loving it! Got that bug back and I’m starting to see real progress 💪

Danny

Chest/Back/Core Workout

AM:
My Training: No Run
Recommended: No Run

- Core Warm Up
- Chest Fly
- Bench Press
- Push Up + Med Ball Push Up Superset
- Pull Up Superset
- KB Swings + Back Hyperextensions Superset
- Pendlay Rows

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

- Keep your core engaged and your back straight

Plank

Core Destroyer

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press

Complete 20-25 push ups and then move directly to medicine ball push ups and complete as many reps as possible.

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

Push Up Superset

Start with 10 reps (or as many as possible) normal grip pull ups and then move directly into neutral grip ring pull ups for as many reps as possible. Rest 60 seconds between sets.

- 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

Preferably completed using rings, but if rings aren’t available you can use a neutral grip pull up bar or chin ups (palms facing you) position.

Neutral Grip Pull Ups

Pull-up 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

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

W11/D5 - Chest/Back/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

Taylor Young

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

W1/D3 - Easy Run + Lower Body/Core Workout

Casey Guerrero

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

Jessie Allen

W1/D7 - OFF/Active Recovery

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

Chris

Jolbb

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W11/D5 - Chest/Back/Core Workout

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