Name: Playbook - Tune Into Fitness - W1/D3
Uploaded: 2022-11-30T18:25:25.497Z
Duration: 60 min
Description: W1/D3

1. BB Deadlift 
2. Banded Face Pulls
3. Chin Ups
4. DB Rear Delt Fly 
5. BB Bent Over Row
6. Lat Pulldown 
7. Inverted Row
8. Cable Curls

- 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
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift @20-60% of 1RM

- Attach the band high on the rack, holding the opposite end of the band in each hand
- Pull the band back toward your face, with your elbows going wide
- Extend your arms back to starting position, releasing the tension on the band

Banded Face Pulls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Ups

- Stand tall, holding a dumbbell in each hand
- Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip
- Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids
- Slowly lower the dumbbells back to the starting position under control

DB Rear Delt Fly

- Hold the bar with an underhand grip
- Hinge forward at the hips, keeping your head in line with the spine
- Pull the bar up toward the bottom of your belly button, engaging your back 
- Lower the bar with control

BB Bent Over Row

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Banded Lat Pulldown

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted Row

- Grip handles with your palms up, arms out to a T
- Bend at the elbows, curling the handles in toward your head and shoulders
- Slowly extend back to starting position

W1/D3

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