Name: Playbook - Samantha Skolkin - Week 1 Day 1
Uploaded: 2021-09-28T18:14:38.764Z
Duration: 60 min
Description: Week 1 Day 1

Maribelle

Hold the bar just outside shoulder width and hang at full arm extension

Keeping your body straight, contract your late to pull yourself up as high as you can, driving your back knows down

Lower with a slow controlled motion

 *Bodyweight Pull-up*
 Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.

Engage your core, and pull your body straight up without swinging.

Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down

Lower with a slow controlled motion

Pull-Ups (assisted if needed)

Grab the bar with your palms facing forward with a wide grip

Lean back slightly to around 30 degrees, keeping your chest up 

Bring the bar down to your upper chest engaging your back as you pull

Pause and return to the initial position. Repeat for prescribed amount of sets and reps.

WG Lat Pull Down

Start by grabbing the bar with a double underhand grip, slightly outside shoulder width.

Hinge over by pushing your hips back with your core braced and shoulders retracted to protect your spine. Keep your back flat.

The bar should sit slightly below the knee as long as the lower back stays flat and the core fully engaged.

Drive the elbows back until they’re even with your body and the bar near your abdominals.

Remember to stick your chest out while pulling the shoulders down and back.

Squeeze for maximal muscular contraction and then slowly lower the weight under control to the starting position.

Repeat for prescribed amount of reps.

Bent Over Underhand Barbell Row

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Bent Over DB Row

Attach a wide grip handle to a cable stack and get into a standing position (feet approximately shoulder width apart)

Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips.

Keep the elbow slightly flexed and begin the movement by pulling the shoulder blades back and extending the shoulders.

Pull the bar to your thigh until the lats are fully contracted and then slowly lower under control and repeat for the prescribed amount of reps!!

Week 1 Day 1

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