Name: Playbook - Nick Bare - W6/D2 - Deadlift Focus (PULL)
Uploaded: 2023-07-12T03:07:30.736Z
Duration: 60 min
Description: W6/D2 - Deadlift Focus (PULL)

Erik

Casey Guerrero

John Spartan

Jakob

Kayla

Matt

Solid. Forearms swollen af after that last set.

Cole

Chris Jedding

Jongdeok

Jonathan M Rosario

Rob Kinsey

*WORKOUT 

- Core Warm Up/Activation 2
- Pull Ups
- Deadlifts (Main Focus)
- Posterior Chain Superset
- Pendlay Row
- Hammer Curls + Chin Up Superset
- Lat Pull Down

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 (85% of one rep max)

Deadlifts (90% 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 chin ups with a focus on bicep movements. Complete 10-12 reps (each arm) of hammer curls and move directly into as many reps as possible on chin ups.

- 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

- 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

Hammer Curl + Chin Up Superset

- 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

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Wow. Cameron really loved this workout. 🤙🏽

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

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