Name: Playbook - Nick Bare - W7/D2 Block 2 - Back Strength + Easy Run
Uploaded: 2023-11-29T11:31:26.395Z
Duration: 60 min
Description: W7/D2 Block 2 - Back Strength + Easy Run

Austin

Michael Kraft

Jack

Brent

It should be illegal to have a pump this good

Connor

Casey Guerrero

Michael

Matt

Rocco

Tyler

John O'Connor

It was good, could use some abs added to this

Peter Thompson

Charlie

David McCauley

*WORKOUT 1
Easy Run - Complete 5 miles at an easy pace (refer to MAF 180 Formula within “insights”)

*WORKOUT 2
Back Strength Training 
- Single Arm Dumbbell Row
- Low Cable Row
- Barbell Row
- Pull Up, Lat Pull Down Superset
- Dumbbell Shrugs
- Bicep Superset

5.0 mi Jog

Running

- 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

- 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

Complete 10 pull ups (or as many as possible) and move directly into 12 reps of lat pull downs. Rest 60 seconds in between each set.

- 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

- 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

Pull Up + Lat Pull Down Superset

-Stand with feet together while holding a dumbbell in each hand.
-Shrug your shoulders right up  ( as if you are trying to touch your shoulders to your ears)
-Lower to starting position.
-Repeat

Dumbbell shrug

This superset consists of chin ups and hammer curls with a focus on bicep movements. Complete 10-12 reps (each arm) of hammer curls and move directly into 12-15 reps of preacher 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

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

Bicep Superset

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