Name: Playbook - Tire Trained - W1/D1 PULL: Back + Biceps
Uploaded: 2024-05-10T22:09:26.565Z
Duration: 60 min
Description: W1/D1 PULL: Back + Biceps

Welcome to WEEK #1 of your T3:BB program!

This week is all about getting familiar with the T3:BB program.  The goal this week is for all participants to become familar with the basics and to become familiar with the movements within the training program. On Week #1 participants can expect a transitional approach to the barbell by using mostly dumbbells to begin. Some movements will require a barbell including landmine rows and seated pull-ups. This week will call for a circuit approach to the workout in two parts: STRENGTH & CONDITIONING. The strength circuit will require four sets of each exercise. The conditioning circuit will require 40 seconds of work at five stations with 20 seconds of rest in between. The conditioning circuit will be completed twice.

Please read on to learn more about the following basics of the T3 program:

Progressive Overload
Compound Movements
Accessory Movements
Conditioning
Sets
Reps
Rep Range
Rest

PROGRESSIVE OVERLOAD
When you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.

COMPOUND MOVEMENTS
Strength-based exercises that work multiple muscle groups at a time. Within the T3 program our compound exercises will involve the use of an Olympic barbell. An Olympic barbell is 45 lbs. and you have the ability to add weight plates to the bar as you progress over time. Each session of T3 comes with a new cycle of compound movements.

ACCESSORY MOVEMENTS
Strength-based exercises, sometimes referred to as secondary exercises, that complement compound exercises. Accessory exercises strengthen smaller muscle groups that support larger muscle groups typically worked with compound movements.

SETS
A set is a collection of repetitions of an exercise. For our purposes within the T3 program we will commonly execute 8-12 repetitions per set.

REPS  + REP RANGE
The term 'rep' is short for repetition. A rep is the number of times you complete an exercise.  The T3 program introduces rep ranges instead of one specific number of reps. For our purposes within the T3 program we will work in the 8-12 rep range for most exercises.  Offering a rep range target helps to support individualized progress.

REST
Allowing for and measuring rest time with strength exercises is critical to your success. This process is about seeking and finding your abilities with various stimuli presented to you in an effort to progress.  Rest time will vary depending on the exercise but you can note that rest time for compound movements should be between 90 seconds and 2 minutes.

- Sit on the ground with the barbell set on your rack a full arm’s length up
- Grab the bar overhand with hands slightly outside of shoulder width apart
- Pull the shoulder blades together and pull shoulders down away from the ears
- Engage the lats
- Pull the body up until the chin comes to the bar
- Slowly lower down to the starting position

Seated Pull-Ups

- Prepare a landmine setup
- Stand inside the bar with one foot on each side
- Bend at the hips to take a neutral grip on the v-grip handle with palms facing in
- Ensure that your back remains flat
- Inhale and brace the core as you complete the movement
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position and release the breath
- Repeat

Close-Grip Landmine Row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
- Sets #1 & #3: Left side
- Sets #2 & #4: Right side

EZ Bar Bicep Curls

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

- Pull the cable towards your face with elbows flared outward
- Keep your shoulders down away from the ears and keep the shoulder blades retracted

Face Pulls

- Start in a high plank position with a dummbell in each hand
- Complete a push-up
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell Woman Makers

Rest

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

W1/D1 PULL: Back + Biceps

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