Name: Playbook - Tune Into Fitness - W6/D3
Uploaded: 2022-11-30T18:25:25.603Z
Duration: 60 min
Description: W6/D3

1. Hex Bar Deadlift 

Superset: 
2. Banded Face Pulls
3. 3 Way Curls

Superset: 
4. DB Tricep Extension
5. Kneeling Lat Pulldown

6. Inverted Row
7. Push Pull 
8. Hyperextensions

- Stand in the center of the hex bar and grasp both handles
- Lower your hips, look forward with your head and keep your chest up
- Begin the movement by driving through the heels and extend your hips and knees
- Avoid rounding your back at all times
- Drive the hips forward and stand up to full extension
- At the completion of the movement, lower the weight back to the ground under control

Hex Bar Deadlift @50-60% 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

- Complete angled curls for desired reps
- Complete hammer curls for desired reps
- Complete supinated close grip curls for desired reps

6 reps each way

3 Way Curls

Superset

4. DB Tricep Extension
5. Kneeling Lat Pulldown

- Start standing tall with a single dumbbell overhead
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

*Last set is a dropset

DB Overhead Tricep Extension

- Grab the rope with an overhand 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 rope to starting position

Kneeling 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

- Stanch a band high on the rack
- Hold the opposite end of the band in one hand, while holding a donkey in the opposite hand
- Pull the band down engaging your lat while simultaneously pressing the dumbbell overhead with the opposite hand
- Lower the dumbbell while releasing the tension on the band
- Complete desired reps then repeat on the opposite side

8 reps each side

Push Pull

- Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line
- Lower back to starting position with control

W6/D3

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