Name: Playbook - Rashad Grigsby - W3/D2 - Pull(MAX)
Uploaded: 2022-05-04T13:37:42.181Z
Duration: 75 min
Description: W3/D2 - Pull(MAX)

- Warm-up (0.5mi Walking at a brisk pace)
- 1mi Run
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- 10 x’s Each Leg

Fire hydrants

Deadlift Warmup Circuit

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Good Morning + KB Swing Superset

W3/D2 - Pull(MAX)

Brian Alan

Starting from the bottom and it felt amazing! 🙌🏾

Rashad

Solid workout. I was definitely challenged. Excited to continue to work out with you.

W3/D2 - Pull(MAX)

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