Name: Playbook - Rashad Grigsby - W5/D2 Pull(MAX)
Uploaded: 2022-12-17T22:48:23.454Z
Duration: 75 min
Description: W5/D2 Pull(MAX)

Rate of Perceived Exertion Table
1    = Minimal to No Exertion (Walking)
2-3 = Light Effort Breathing is Easy
4-6 = Moderate Effort, Should be able to run and hold a conversation 
7-8 = Hard Effort 2-3 words at a time
9    = Extremely Hard Effort difficulty speaking during exercise 
10  = Max Effort difficult to hold this performance for > 15-30secs


•Warmup 05:00(minutes)

- Begin with a (2-3) Rate of Perceived Exertion Pace to warm up.

•Main-Set 30x30s 15:00(minutes)
- Begin at an (RPE) of 6-7 for a total of 30 secs *Followed Immediately By Recovery*
- Recover at (RPE) of 2-3 for a total of 30secs
***Repeat for total of 15sets/15mins***
Note: Increase (RPE) to 7-8 after first 5mins and 8-9 in last five minute period
- At each 5-min interval increase/incline or speed
- Increase speed and intensity as you progress

•Recovery 10:00(minutes)
- Easy Recovery Run at (RPE) of 2-3

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

W5/D2 Pull(MAX)

W1/D1 Start Here (Measurement Tutorial)

W1/D1 Upper Body Day 1

W1/D2 Lower Body Day 2

W1/D3 Cardio & Core Week 1

W1/D4 Shoulders & Back Day 4

W1/D5 Lower Body Pull

W2/D1 Upper Body Day 1

W2/D2 Lower Body Day 2

W2/D3 Cardio & Core Week 1

W2/D4 Shoulders & Back Day 4

W2/D5 Lower Body Pull

W3/D2 Lower Body Day 2

W3/D3 Cardio & Core Week 3

W3/D4 Shoulders & Back Day

W4/D1 Upper Body Day 1

W4/D2 Lower Body Day 2

W4/D3 Cardio & Core Week 3

W4/D4 Shoulders & Back Day

W4/D5 Lower Body Pull

W5/D1 Upper Body Push(MAX)

W5/D3 Cardio & Core

W5/D4 Lower Body Push(MAX)

W5/D5 Shoulders & Back Day

W6/D1 Day 1 - Push

W6/D2 Day 2 - Pull

W6/D3 Active Recovery

W6/D4 Day 4 - Push

W6/D5 Day 5 - Press

W5/D2 Pull(MAX)

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