Name: Playbook - Nick Bare - W7/D2 - Pull Strength
Uploaded: 2023-07-12T03:07:30.769Z
Duration: 60 min
Description: W7/D2 - Pull Strength

Juan

Andrew Ochoa

Sarah

Casey Guerrero

Taylor Young

Jason

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

- 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

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

W7/D2 - Pull Strength

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

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anthony

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Stephen

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

Tyler

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

Erika

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Great run this morning, the pump was unreal

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Robert VanDenburgh

What a workout for a monday morning 🌄 💪

Wayne

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Jack

Jessica

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

Frederick

Cris

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

Jonathan

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

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Chimudi Egbuna

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Gabriel

Not on that level yet lol only did 4 miles

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Henry English

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

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

Joseph

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My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

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.

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Great shoulder and arms sess felt stronger

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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

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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.

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

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Busy day ahead got what I could done and happy with that

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 💪💪

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

Ignacio Rojo

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Back feeling hella strong 🔥🔥💪💪💪

Caleb Winebrenner

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Dino

W6/D5 - Run + Shoulders/Arms Workout

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

W7/D2 - Pull Strength

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