Name: Playbook - Rashad Grigsby - W6/D2 Day 2 - Pull
Uploaded: 2022-12-17T22:48:23.486Z
Duration: 45 min
Description: W6/D2 Day 2 - Pull

Focus on building the Legs, Lower Back, Lats and supporting muscle groups.

Core Circuit
Mountain Climbers 3 x 10
V-Ups 3 x 10
Hanging Leg Raises 3 x Failure

Back Activation 
Pull-ups 4 x Failure
Dive Bomber Push-Ups 4 x 10

Main Set

Warmup: 5min (RPE: 3-4)

Main Set: 9 x 30secs Hard Efforts followed by 90secs active recovery 

30secs (RPE: 6-7)
90secs (RPE: 2-3) 
30secs (RPE: 6-7)
90secs (RPE: 2-3)
30secs (RPE: 6-7)
90secs (RPE: 2-3)

30secs (RPE: 9-10)
90secs (RPE: 2-3) 
30secs (RPE: 9-10)
90secs (RPE: 2-3) 
30secs (RPE: 9-10)
90secs (RPE: 2-3)

30secs (RPE: 6-7)
90secs (RPE: 2-3) 
30secs (RPE: 8-9)
90secs (RPE: 2-3)
30secs (RPE: MAX EFFORT)
90secs (RPE: 2-3)

5min Recovery Run

Sprint Intervals

Complete 3 rounds of the following exercises.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Circuit

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

Back Activation

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Lats & Traps Superset

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

W6/D2 Day 2 - Pull

W6/D2 Day 2 - Pull

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