Name: Playbook - Tire Trained - W2/D1 PULL: Back + Biceps
Uploaded: 2024-05-10T22:09:26.595Z
Duration: 60 min
Description: W2/D1 PULL: Back + Biceps

Welcome to WEEK #2 of your T3:BB program!

This week is all about APPLYING THE BASICS that were learned last week. While applying the basics you can expect to build on that knowledge with the following:

LIFTING FUNDAMENTALS
Applying the following lifting fundamentals will help to ensure safety and longevity with this program:
  1. Hands & Feet
  2. Breath & Bracing
  3. Bar Path
  4. Range of Motion (ROM)
  5. Tempo

RPE SCALE
RPE stands for ‘Rate of Perceived Exertion’. The RPE scale is a scale from 1-10 used to help you determine how much effort you are putting into a particular strength exercise. The scale that we use for the T3 program is as follows:

1-4:  Too easy for lifting
5-6:  Warmup weight
7:  Could do 3 more reps
8:  Could do 2 more reps
9 : Could do 1 more rep
10: Cannot do 1 more rep (muscle failure)

As you become more proficient with the movements, pay attention to the RPE scale to determine if you are using an appropriate working weight for your level. We will aim for an RPE of 8-10 by the end of each set.

TRACKING PROGRESS (TRAINING LOG)
This week you will be expected to start tracking your progress with your lifts. Progress tracking is built right into the app! Record the weight and the reps that you lift while ensuring you are following the lifting fundamentals AND hitting an RPE of 8-10 by the end of each set.

INTRO TO FAILURE
Next week we will learn all about failure and working toward failure. This week you can expect to begin familiarizing yourself with failure through the RPE scale.

On Week #2 participants can expect a continued transitional approach to the barbell with compound exercises. If participants are ready and feel safe doing so, they can move to the barbell for compound movements! If participants are not ready for the barbell yet, they they can continue to use dumbbells for compound movements. As we learned last week, some movements will require a barbell including landmine rows.  

This week will call for a split structure as follows:

PART #1: Compound Movement
PART #2: Accessory Movements
PART #3: Conditioning (circuit)

The compound piece of the workout is separated from the rest of the workout this week. This is to emphasize focus on the compound as the most important strength exercise and that it should be done first. Remember, compound movements recruit multiple muscle groups and most of our initial energy should pour into these compound exercises to maximize potential. 

Complete 3 sets of 8-12 reps before moving on to accessory exercises. Next, all accessory exercises will be completed in 3 sets of 8-12 reps. After accessory, participants can expect to complete a conditioning circuit. 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.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

WARMUP

**SET #1 SHOULD BE A WARMUP SET (seated pull-ups)**

- 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

1. COMPOUND WARMUP: Seated Pull-Ups

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

1. COMPOUND: Assisted Pull-Ups

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

2A. ACCESSORY: Face Pulls

- 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

2B. ACCESSORY: 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

2C. ACCESSORY: EZ Bar Bicep Curls

Ball Slam + Lateral Wall Ball

Rest

- Support yourself using your opposite arm rested on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell Single Arm Row

- Stand shoulder width apart
- 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 up in the air and bring your hands over your head

Burpee

- 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

Ball Slam

3. CONDITIONING (circuit)

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

W2/D1 PULL: Back + Biceps

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