Name: Playbook - Tyrone Woods - Bodyweight 7
Uploaded: 2023-02-19T06:56:35.944Z
Duration: 45 min
Description: Bodyweight 7

- From a hanging position squeeze shoulder blades together to pull yourself up
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

-Grab the bar outside shoulder width
-Pull your elbows toward your ribs and squeeze back until chin gets over the bar 
-Come down in a controlled motion
-If you can’t do normal pull ups use the assisted pull up machine

Pull-Ups

- Row for 400 calories
- Increase speed and intensity as comfortable

- Place your hands on the edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your triceps to push

Bodyweight dips

- Grab the TRX bands underhand grip lean back and plant heels into the ground
- Use biceps to pull yourself up, squeeze, and slowly come back down

Bodyweight 7

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