Name: Playbook - Nick Bare - W12/D2 Block 3 - Pull strength
Uploaded: 2023-11-29T11:31:26.689Z
Duration: 60 min
Description: W12/D2 Block 3 - Pull strength

Chad

Jason

BrotherBear

Getting Stronger every day ✌🏼🤙🏼💪🏼

Sarah

Wayne

From start to now my pull ups are just so much better.

Michael Kraft

Not sad to say goodbye to this pull day. Got redundant in the end.

Alexandra Casi

I felt like crap due to not getting enough sleep but it’s done!

Johnny

Jack

Luke

Taylor Young

Michael

Brandon

Cody

Michael Rossi

Raymond1

Rocco

Ethan

Caleb Winebrenner

Maris

Cooper

225 finish with deadlifts. 44 pull-ups. 150 on low rows. Tired this morning. Grip strength is struggling.

Matt

*WORKOUT 1
Cardio- beginner
Easy run - Complete 2 miles at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 4 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Cable crunches
- Core pulse ups
- Deadlifts 
- Pullups
- Low cable row
- Pendlay row
- Superset
     - Preacher curls
     - Hammer curls

4.0 mi Jog

Running

- 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

- 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)

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

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

Deadlifts (75% of one rep max)

- Complete 100 reps and break it up into as many sets as necessary 
- 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 your feet on the floor in order to place all emphasis of the movement on your back. Think of your hands and arms as hooks and using your back to contract the movement.

Low Cable Row

-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 with your back maintaining a straight posture.
-Lower the bar back to the ground.
-Repeat

Pendlay row

Complete 10-12 reps of preacher curls and move directly into 10-12 reps of hammer curls with dumbbells.

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- 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

Superset

W12/D2 Block 3 - Pull strength

Wow i live this program my chest pumping asf

Ayman

Couldn’t finish but I will try tomorrow

Jose

Keith

W1/D1 Block 1 - Push strength

Amanda Vernier 

Anthony

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

Josh

Andrew

W1/D3 Block 1 - Lower body strength

Chris

Harder than I expected, not big on mobility but with it planned in, hoping to make it more of a focus!

Paul

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

W1/D5 Block 1 - Upper body hypertrophy

Jeremy

I do enjoy the stretches. But i think maybe having sets of stretches would be better than 10 mins of free form stretching.

W12/D2 Block 3 - Pull strength

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