Name: Playbook - Nick Bare - W6/D2 Block 2 - Pull Day
Uploaded: 2023-11-29T11:31:26.462Z
Duration: 60 min
Description: W6/D2 Block 2 - Pull Day

David

Breel

Shane

Back muscles completely smashed 🔥🔥🔥

Sarah

Jason

Cameron

Wayne

Michele Miller

Really tough. Good old strength moves here!

Alexandra Casi

Michael Kraft

Thomas

BrotherBear

Cody

Zach

Blake

Adam

Chad

Jack

Patrick

Eli Ruddle

Aditya

Cade

Luke DeGrammont

Jarrett

Judge

Luke

I’m starting to use heavier weights💪💪💪

Alex Frame

Took a break off since I was sick. This was hard as shit

Michael

Gustavo Monge

Mike

Alex

Yikes this one felt like shit. Especially getting it in early

Christopher

Cole

Jake

Michael Rossi

Don’t answer any questions so 1 Star every time, otherwise remove question festure

Kevin

Matt

Luca

Conor

Callahan

I kind of dread it for some reason, but it’s always my favorite...good pump after I’m done...feels like I did something good

Dylan

Felt good. Since their is two options for cardio the app should have an option on which session you’re doing ie. beginner or advanced. But this program is amazing. Especially for law enforcement.

Andres

*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 5 miles at an easy pace (RPE 3-4) (Zone 2-3)

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

5.0 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

- 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)

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

- 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

W6/D2 Block 2 - Pull Day

Solid coming off a huge gym break. day one complete!

OKUDA

A great overall workout. Tough finishing some sets as my body was shot, but pushed through and finished. Looking forward to the next one.

Travis Kinsey

Edson

W1/D1 Block 1 - Push strength

Tank

Offer substitute exercises for unavailable equipment

Deanna

Jarrod Strickland

W1/D2 Block 1 - Pull strength

Anthony

Could of just used a little calves to be perfect.

Josh

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!

W6/D2 Block 2 - Pull Day

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