Name: Playbook - Suzanne Svanevik - W1/D1
Uploaded: 2022-04-19T14:11:50.661Z
Duration: 45 min
Description: W1/D1

Dominique Walker

- Pull-ups or Banded Pull-ups 5 x 5
- Eccentric Pull-ups (6-8 sec) 3 x 5
- Deadlift @60% 4 x 8
- Close Grip Lat Pulldown 4 x 10-12
- Seated Cable Row 4 x 8-10

- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground
- Keep your shoulders back and your core engaged throughout
- Pull yourself upward until your chin is above the bar
- Lower your body downward until your arms are extended again

Pull-ups (Pronated)

- Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground
- Keep your shoulders back and your core engaged throughout
- Pull yourself upward until your chin is above the bar
- Lower slowly (6-8 sec eccentric) downward until your arms are extended again

Eccentric Pull-ups (6-8sec)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Deadlift @60%

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

W1/D1

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