Name: Playbook - 3D Athlete - Pull Day 4
Uploaded: 2021-01-18T11:49:20.752Z
Duration: 45 min
Description: Pull Day 4

Pull day! Big strong and functional back muscles are key 🔑 Let’s work 🔥

*Start with the back foot elevated and front leg bent at a 45 degree angle. 
*The dumbbells should be extended slightly below the knee of the front leg 
*Maintain a 45 degree angle from the hip to shoulder. 
*Pull the dumbbells to chest height.
*Do two sets of 8 reps on each side

Single ft squat/row

*Start with the heels flat on the ground with the toes up, hips slightly bent and arms extended with an overhand grip. 
*Drive through the heels up and out engaging the glutes, hamstring and core musculature as you pull your chest to the bar. 
*Perform a short hold with the chest at the bar and slowly return to the start position.
*Do between 5 and 10 reps. Push yourself to a comfortable limit. 
Benefits: Back strength, core activation.

Inverted row

*Begin with soft knees in a loaded stance with a pull up bar right above you. 
*Jump to the bar and grab it with both hands. Slowly and controlled pull yourself up with minimal shifting in the legs and torso. 
*Control yourself down from the bar release and land in a loaded position ready to explode back up to the bar. 
*Benefits: upper body strength, core strength and stability. 
*Reps will vary due to different levels of strength. Try to get at least five reps with each set.
*You may substitute this exercise with assisted pull ups or lat pull downs 👍🏻

Jumping pull up

*Start in right foot balance and barbell in the left hand. 
*You should be able to draw a 45 degree angle from the hip to shoulder. The left leg should be extended back with a slight bend in the knee. 
*Pull the barbell to chest height. 
*Repeat in the other direction.

Landmine balance row

*Begin in a plank position with both cables in hand. 
*Maintain your position and let the right arm extend out as far as possible. 
*Pull the cable back to shoulder height and maintain a strong stable core with no shifting side to side. 
*This is a burner 🔥 enjoy 
*Do two sets of 8 reps on each side. 
*repeat in the opposite direction.

Plank position row

*Start in a push up position with your hand on an elevated surface. You should have about a 45 degree angle from your ankle to your shoulder. 
*Maintain a strong stable core and raise your left arm to shoulder height. Try to keep a straight elbow.

Pull Day 4

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