Name: Playbook - Suzanne Svanevik - W5/D2
Uploaded: 2022-04-19T14:58:09.360Z
Duration: 45 min
Description: W5/D2

- Weighted Pull-ups or Pull-ups 5 x 5
- Close Grip Seated Cable Row 4 x 10
- Single Arm DB Row 4 x 10R/10L
- Wide Grip Lat Pulldown 5 x 10
- Back Extensions w/ Plate 3 x 12

- 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)

- 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

Close Grip Seated Cable Row

- Support yourself using your opposite arm
- Row dumbbell to your stomach while retracting your shoulder back

10R/10L

Single Arm DB Row

- 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

Wide Grip Lat Pulldown

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Cross your arms over your chest holding a plate, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

W5/D2

More workouts from Suzanne Svanevik