Name: Playbook - Nick Bare - W2/D2 - Deadlift Focus (PULL)
Uploaded: 2023-07-12T03:07:30.524Z
Duration: 60 min
Description: W2/D2 - Deadlift Focus (PULL)

Jolbb

Louis

Joaquim

Casey Guerrero

Definitely highlighted some weaknesses. Good stuff

Jacob

Amazing as always babs feel stronger and Everything moved along a little better this time unlike last week

John Spartan

Add a rep counter to the app.
Otherwise pefect

Ryan

12Swybhowiba07!!

Pierce

Love the workouts but just doing ones over until my ankle recovers

Talon

Matt

Jakob

Ty Burner

jackson

Robert Guerrero

Can you turn off the review thing, it’s annoying after every workout :-)

Chris

Hayden

Bicep superset was a serious pump 👍🏽

Marco

Jason

Luis

John Heemstra Jr

Mandy

Eile

Great pump. 315 on deadlifts (smith) No kB swings.

Tristan

Cameron

James

I really pushed myself today. My goal is to compete 10 pull ups unassisted

Mark Sosing

Joshua Lopez

Devun Williams

Had to switch bent over rows and the kettle bell/back ext. sets becaus ethe gym was a bit busy. But another great workout. I’m really enjoying the deadlift component. I did 300 tonight for my 3 rep sets no problem. I’ve never consistently deadlifted so I’m liking this. It’s a great lift.

Carson

Cole

Chris Jedding

Eric

Patrick

Brock

Britt Gaylor

Jongdeok

Good back day. Deadlifts were hard because I do Cronus fit earlier in the day.

Noah Silk

Today kicked my trash more than any other day.

Raymon

Jonathan M Rosario

Matt Sambo

Austin

Rob Kinsey

louis

Rhys

Clay

*WORKOUT 

- Core Warm Up/Activation 2
- Pull Ups
- Deadlifts (Main Focus)
- Posterior Chain Superset
- Pendlay Row
- Hammer Curls + Barbell Curl Superset
- Pull Ups To Failure

Complete the following exercises for 4 rounds. Rest 60 seconds in between each round.

- 20 pulse ups
- 1 minute plank
- 15 cable crunches

- 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

- Keep your core engaged and your back straight

Plank

- 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)

Core Warm Up/Activation 2

- Complete as many pull ups as possible in 30 seconds (AMRAP) and rest 1 minute in 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 (amrap)

- 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

Deadlifts (65% of one rep max)

Deadlifts (80% of one rep max)

Deadlifts (85% of one rep max)

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

Posterior Chain 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

This superset consists of hammer curls and barbell curls with a focus on bicep movements. Complete 10-12 reps (each arm) of hammer curls and move directly into 10-12 reps of barbell curls.

- 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

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

Hammer Curl + Barbell Curl Superset

- 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 (Final Set)

W2/D2 - Deadlift Focus (PULL)

Nicolas

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Ignacio Rojo

W1/D4 - Tempo Run + Full Body Strength

Pierre

Erin

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

Include more mobility exercises to aid in injury prevention or building muscles used for running

W2/D2 - Deadlift Focus (PULL)

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