Name: Playbook - Sean McCurdy - W1/D5 Upper / Plyo
Uploaded: 2022-08-10T20:45:32.039Z
Duration: 60 min
Description: W1/D5 Upper / Plyo

This workout focuses on building back strength while also incorporating lower body injury prevention.

With a wide grip, pull your chin up above the bar.

Pull Ups

- 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

Set up a cable machine to have a single handle slightly above you while in kneeling position. Pull the cable to your chest keeping your arm close to your body.

Single arm Lat Cable Pull

Bend over a bench using one arm to support yourself. Row the dumbbell up keeping your elbow tucked close to your body, finish the movement near the top of your rib cage.

Bent Over Row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

With the bench at a slight incline and 5lb weights in hand create the letters T Y & I with your hands. After you draw each letter this is a rep.

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

Hammer Curl

Step off of the box or slant board tapping your heel on the ground in front of you and slowly raising yourself back up.

Single leg step downs

Start in a lunge position and Jump up as high as you possibly can then land with your opposite foot forward as quietly as possible.

Alternating Split Lunge Jump

W1/D5 Upper / Plyo

Awesome plyo workout! So pumped to have found your training. Looking forward to more workouts 💯💯💯

W1/D5 Upper / Plyo

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