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TGE PLAYBOOK
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PULL / SQUAT

WARM UP (2-3 sets)
12 Y-T-I-W
12 Bodyweight Squats
DYNAMIC STRETCHING

CORE ACTIVATION (3-4 sets)
60s Plank
20 Crunches
15p Russian twist
15 Leg raises
REST: 45s

BACK CIRCUIT (3 sets)
12 Seated Pull ups
12 DB Bent rows
12 DB Reverse Flyes
REST: 60s

CONDITIONING (3 - 4 sets)
10 DB Goblet Squats
15 Band Bend rows
10 DB Goblet Squat jumps
12p 1-Arm DB rows
REST: 60s
Cooldown Stretching

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SEATED PULL UPS
Play

Main muscles: Latissimus dorsi
Main movement: Vertical Pull

Exercise Cues:
1. Hold on to a stable bar or rod that is chest level in height. Distance of the hands is a little bit more than shoulder width apart.
2. Go close to the bar as possible and when you go down, extend your arms and mimic a sitting position.
3. As you go up, distribution of the effort is mostly from your arms and your legs are just fto support. Activate your lats and your core as you pull up.

Breathing pattern:
Inhale: Extending your arms sitting down
Exhale: Extending your legs pulling up
DB BENT ROWS
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Main muscles: Latissimus dorsi
Main movement: Horizontal pull

Exercise Cues:
1. Grab your dumbbells and stand up straight.
2. Bend from your hips sticking your butt out to the back putting your chest out and engaging your core.
3. Pull your elbows toward the ceiling and slowly go down again with your arms fully extended.

Breathing pattern:
Inhale: Extending your arms
Exhale: On the pulling movement
DB REVERSE FLYES
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Main muscles: Traps, rhomboids, rotator cuff, rear delts
Main movement: Arm abduction, scapula retraction

Exercise Cues:
1. Grab your dumbbells sit on a bench.
2. Lean forward putting your chest out and engaging your core.
3. Lift your arms to the side with your slightly bent elbows reaching shoulder height position (Remember to sqeeze your scapula!) then while keeping the posture, slowly bring them back down.

Breathing pattern:
Inhale: Arms going down
Exhale: On the side raise
BAND ROWS
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Main muscles: Latissimus dorsi
Main movement: Horizontal pull

Exercise Cues:
1. Grab your band (while stepping on it) and stand up straight.
2. Bend from your hips sticking your butt out to the back putting your chest out and engaging your core.
3. Pull your elbows toward the ceiling and slowly go down again with your arms fully extended.

Breathing pattern:
Inhale: Extending your arms
Exhale: On the pulling movement
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