Name: Playbook - Victor Rodriguez - Weeks 7&8 Day 6
Uploaded: 2022-05-02T03:20:32.151Z
Duration: 75 min
Description: Weeks 7&8 Day 6

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the V-bar with a neutral 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 bar to starting position

V-bar close grip lat pulldown

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable row

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- With chest supported on a 45-90 degree bench
- Curl bar towards shoulders using a close grip
- Pause at the top then lower under control

Preacher bar spider curls close grip

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Weeks 7&8 Day 6

Phillip

Left me with a wicked pump bro😮‍💨 11/10

Weeks 7&8 Day 6

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