Name: Playbook - Nick Bare - W6/D4 - Pull Strength
Uploaded: 2023-07-12T03:07:30.739Z
Duration: 60 min
Description: W6/D4 - Pull Strength

Back feeling hella strong 🔥🔥💪💪💪

Juan

Caleb Winebrenner

Casey Guerrero

Jason

Michael

Very nice workout. Took a rest day and today felt strong to do this wod.

Taylor Young

Jared

Cory

Today’s workout is a pull strength training session, primarily focused on the back muscles and core.

Complete 3 rounds of the following exercises with 60 seconds rest in between each superset.

- 15 hanging leg raises 
- 15 cable crunches 
- 15 GHD sit ups

- 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)

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

The Core Cut

- 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

Complete 12 reps of Lat Pull Downs and move directly into Cable Pull Downs for 15 reps. Rest 60 seconds in between each 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

Start with cable attachment set at the highest setting. By pulling with your lats and engaging your core, bring the attachment below your hips and contracting your lats. Control the movement back to the starting position.

Cable Pulldown

Lat Pull Down + Cable Pull Down Superset

Complete 10 reps of dumbbell rows (each arm) and move directly into 12 reps of low cable rows. Rest 60 seconds between each superset.

- Position body at 45 degree angle with weight stabilized on bench.
- Start by pulling dumbbell from the ground to your hip to focus on back contraction.
- Think of your hands as hooks and that you are not pulling with arms but pulling with your back.

Dumbbell Row

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

Dumbbell Row + Low Cable Row Superset

- 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

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

- 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

W6/D4 - Pull Strength

Brandyn

Nathan

W1/D1 - Easy Run + Push Workout

Cole

W1/D2 - Easy Run + Pull Workout

I turned this into a circuit and did 1.5 MI run, dumbbell workouts, an circuit until I finished all exercises

Quinn dunziellas

W1/D3 - Easy Run + Shoulder Workout

anthony

W1/D4 - Lower Body Strength

Stephen

W1/D5 - Easy Run + Push Workout

Felt awesome this morning! 7:52/mi pace and finished at 1hr 18mins. Looking forward to attacking this next week💪🏼

Tyler

Mateo

Pushed myself to 6, longest in a long time. Thanks 🙌🏻

Erika

W1/D6 - 10 Mile Run

Great run this morning, the pump was unreal

W1/D7 - Easy Run + Pull Workout

Robert VanDenburgh

What a workout for a monday morning 🌄 💪

Wayne

W2/D1 - Run + Shoulders/Arms Workout

Jack

Jessica

W2/D2 - Easy Run + Lower Body Strength

Workout was hard but I feel great and starting to experience the results

Frederick

Cris

W2/D3 - Easy Run + Pull Workout

W2/D4 - Push Strength Workout

Killer run this AM! G1M is a game changer💪🏼 LFG! 
Time: 1:16:17 
Pace: 7:37/mi

Jonathan

W2/D5 - 10 Mile Run

W2/D6 - REST

W2/D7 - Easy Run + Shoulder Workout

Brady

W3/D1 - Lower Body Strength

John Lopez

W3/D2 - Track Workout + Pull Workout

Thomas Delariva

W3/D3 - Easy Run + Push Workout

W3/D4 - Shoulders/Arms Workout

Felt great alot stronger ! Didn't feel tired as beginning of program

5.01 miles @ 10’42” per mile. AVG HR 157 bpm AVG CD 162 spm.

Chimudi Egbuna

W3/D5 - 5 Mile Run (shake out)

W3/D6 - Pull Strength

Gabriel

Not on that level yet lol only did 4 miles

W3/D7 - 13.1 Mile Run (half marathon)

W4/D1 - Easy Run + Lower Body Strength

W4/D2 - Interval Run + Shoulders/Arms Workout

W4/D3 - Pull Strength

Andrew Ochoa

Adam

W4/D4 - Easy Run + Push Workout

Henry English

W4/D5 - REST

Half way and I’ve lost 17lbs! The best I’ve felt 🔥

7 miles at 9’51” pace. AVG HR 160 bpm AVG CD 161 spm

Halfway through and have lost 12lbs to 176. Most consistent I’ve been in 10 years!

Joseph

W4/D6 - 8 Mile Run

My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

Sarah

W4/D7 - Easy Run + Lower Body Strength

Training was great run was hard in this heat

Great pull day moving up in strength for sure

W5/D1 - Easy Run + Pull Workout

4.02 miles at 10’54” pace. AVG HR 152 bpm. AVG CD 159 spm.

W5/D2 - Easy Run + Push Workout

W5/D3 - Easy Run + Lower Body Strength

Great shoulder and arms sess felt stronger

W5/D4 - Shoulders/Arms Workout

Pushups at the end did me in but loved it. Chest feels hufe

Those 100 push-ups at the end turn you from a boy to a man💪🏻

Zach

W5/D5 - Easy Run + Push Workout

That’s the longest I’ve done in one go. And it felt great - love your program as well as the requirement to stick to a lower heart rate for most runs. I think it’s really helped me improve.

Kyle

8.07 miles at 11’32” per mile. AVG HR 154 bpm AVG CD 153 spm.

W5/D6 - 8 Mile Run

4.01 miles at 11’19” per mile. AVG HR 141 bpm. AVG CD 158 spm.

W5/D7 - 5 Mile Run

Back & core Amazing Stuff 🔥🔥💪💪

Awesome pump. Feeling great and body has never looked better

W6/D1 - Easy Run + Pull Workout

4.07 miles at 11’19” per miles. AVG HR 147 bpm. AVG CD 158 spm.

Yes sir, Core getting stronger and stronger 💪💪

W6/D2 - Easy Run + Lower Body Strength

The superset for core is getting better and better 🫡🔥🔥

Ignacio Rojo

W6/D3 - Easy Run + Push Workout

Dino

W6/D5 - Run + Shoulders/Arms Workout

4.04 miles at 11’06” per mile. AVG HR 140 bpm. AVG CD 153 spm

🫠🫠🫠 the best thing is no free squats today 🫡😮‍💨😮‍💨😮‍💨

W6/D4 - Pull Strength

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