Name: Playbook - Nick Bare - W5/D2 Block 2 - Pull Day
Uploaded: 2023-11-29T11:31:26.422Z
Duration: 60 min
Description: W5/D2 Block 2 - Pull Day

Rory

Chin-ups and hammer curls is a great superset!

Ryan

David

Breel

Jerad

Lindon Love

Shane

Cris

Burrrrrrrrrrrrrrn ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Sarah

Mike

Jacob

Massimo

The simplicity and effectiveness is unmatched

Katelyn

Wayne

Rani

Kylie

Michele Miller

Michael Kraft

Rollerbladed 13 miles. Worked out from home. No lat pull-down but the rest of the workout is brutal 💪🏼

Alexandra Casi

Paul

Great workout;

Not so satisfied with my performance, but not every workout is #crushed

Sometimes the workout crushes you 🫵🏽😁👍🏽

BrotherBear

Jordan Smith

Cody

Douglas James MacKay III

Jack

Eli Ruddle

Teri Zapp

For the SuperMan holds, are we supposed to sets of 12 with a couple seconds pause at the top. Or do we pause for 30 sec at the top 12 times per set?

Jack Scharf

Chad

Andrew

I’m thinking of doing masters swimming three days a week. Would you recommend just substituting the run for a swim?

Noah Strange

Priscilla Espalin

Patrick

Luke

Brock

Brian

7miles- 8:38 per mile pace total time: 1 hr. 
PR’s- 1mile - 7:47
2mile -15:52
5K - 25:00
1k - 4:49
1/2 - 3:51
400m - 1:52

Starting to have correct form and feeling the correct muscle groups

Alex Frame

Chris

Gustavo Monge

Kiril

Chance Woosley

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

Cardio - intermediate/advanced
Easy run - Complete 6 miles at an easy pace (RPE 3-4) (Zone 2-3)

*WORKOUT 2
Strength Training
- Hanging leg raises
- Pallof press
- Superman holds
- Pullups
- Barbell row
- Lat pull down
- Superset
     - Chin ups
     - Hammer curl

6.0 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

- Start with a shoulder-width stance
- Hold the bar with both hands
- Bring the bar in towards your chest
- Extend your arms
- Focus on your abs throughout the movement

Pallof of Press

- Lay face down on the floor
- Raise your upper body and legs off the ground
- Squeeze your glutes as you come up
- Pause at the top

Superman Hold ( hold 30 seconds at the top )

- Complete as many pull ups as possible in 1 minute (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)

- 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

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

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

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

- 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

W5/D2 Block 2 - Pull Day

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

Great pump. Deadlifts are hard after running

Josh

W1/D2 Block 1 - Pull strength

Could of just used a little calves to be perfect.

W1/D3 Block 1 - Lower body strength

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

Blake

W1/D4 Block 1 - Dedicated mobility

Cameron

It was tuff I did some extra back workouts though

Angel Santillan

Couldn’t finish was way too hard next time

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.

W5/D2 Block 2 - Pull Day

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