Name: Playbook - Sarah Herse - W5/D1
Uploaded: 2024-03-20T21:08:53.878Z
Duration: 30 min
Description: W5/D1

A. Warm-up x 2 Sets
A1. Plank jacks x 10 reps
A3. Scap pull-ups x 5 reps
A4. Single dumbbell bent over row (using both hands) x 10 reps
A5. Single dumbbell bent over row iso hold x 10 seconds

B. Lesson 6 - How bodyweight effects pull-up strength

C. 3 Sets
C1. Banded 1 & ¼ pull-ups x 3-6 reps (stopping 1-2 reps shy of failure)

D. 1 Set 
D1. Banded pull-up: using same band as it part B, complete as many reps as possible (to failure)

E. 4 Sets
E1. Ring/TRX row (or inverted rows on barbell in rack) x 8-10 reps @ 31x1 tempo (3 counts down and pause at top and bottom)
*Rest 45 seconds between sets
*Elevate your feet if possible to make this more difficult!

F. Core x 3 Sets
F1. Banded deadbug x 20 reps
*Rest 40 seconds between sets

A. Warm-up x 2 Sets
A1. Plank jacks x 10 reps
A3. Scap pull-ups x 5 reps
A4. Single dumbbell bent over row (using both hands) x 10 reps
A5. Single dumbbell bent over row iso hold x 10 seconds

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap pull-ups

- Start by grabbing one dumbbell with both hands
- Bend over so your chest is parallel with the ground and arms are down in front of you 
- Pull the dumbbell towards your chest and then slowly lower it back down
- Repeat for recommended amount of reps

Single Dumbbell Bent Over Row (Using both hands)

- Start with dumbbell by your feet and bending over so your chest is parallel with the ground
- Grab the dumbbell with both hands and pull to your chest
- Hold the dumbbell there for the recommended amount of time

Single Dumbbell Bent Over Row Iso Hold

Pull Up Warm Up 3

Pull-ups are a bodyweight exercise and thus your weight will greatly affect your pull-up strength.  Fluctuations in pull-up ability are a well-known phenomenon to athletes who regularly go through cut/bulk cycles. If you have struggled to make progress with your pull-up, bodyweight could be a factor.

Why does this happen? Even if a larger athlete has more muscle mass than his/her smaller peers, not all of that mass is distributed to the pull-up muscles. In fact, the upper body musculature makes up a smaller portion of overall muscle mass and the bigger you get, the more difficult it becomes for the upper body muscles to pull your weight.

Attempting weighted pull-ups will instantly demonstrate how big of a difference a few pounds can make!

Lesson 6 - How Bodyweight Effects Pull-Up Strength

C. 3 Sets
C1. Banded 1 & ¼ pull-ups x 3-6 reps (stopping 1-2 reps shy of failure)

-Pull the end of the band down, and place one bent knee or foot into the loop, ensuring it won't slip out
- Grab the bar with an double overhand grip and arms at full extension with lats and back engaged
- Pull all the way up until your chin is over the bar
- Drop down about 1/4 the way 
- Then pull back up until chin is over the bar 
- Lower all the way slowly to complete one rep

Banded 1 & 1/4 Pull-ups

D. 1 Set 
D1. Banded pull-up: using same band as it part B, complete as many reps as possible (to failure)

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted pull-up

*Sub with inverted rows on barbell if needed
E. 4 Sets
E1. Ring/TRX row (or inverted rows on barbell in rack) x 8-10 reps @ 31x1 tempo (3 counts down and pause at top and bottom)
*Rest 45 seconds between sets
*Elevate your feet if possible to make this more difficult!
- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down within a 3 second count, pause for 1 in fully extended position and repeat keeping your feet in place the entire time

Ring/TRX Row (Tempo 31x1)

F. Core x 3 Sets
F1. Banded deadbug x 20 reps
*Rest 40 seconds between sets

- Place band around rig or stable pole about a foot from the bottom
- Lay on your back about 2 feet from the rig and grab the band and bring it over your head (arms extended straight up) and you should feel tension in the band
- Keeping arms up and head off ground
- Raise your feet and bend knees until they are about 90 degrees 
- Lower one foot and straighten leg (while keeping other in place) until almost taps ground and then bring it back up
- Repeat with other leg (all while keeping constant tension in band)

Banded Deadbug

W5/D1

I think i will unlock all my back at the end of this program

Yazan

Jennifer

Can’t wait to see the results from this program!

W1/D1

Diana

Love how this program is keeping me consistent with my pull-up practice!

Sarah Herse

W1/D2

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D1

W3/D2

W4/D1

W4/D2

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

Whitney

W8/D1

W8/D2

W9/D1

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

W5/D1

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