Name: Playbook - AJ Vander Waal - Day 2: Pull
Uploaded: 2023-03-04T18:47:20.484Z
Duration: 90 min
Description: Day 2: Pull

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Back Extentions

Scorpions

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

Deadlift

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

Single Arm Cable Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

Lat Pull Over

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell Shrugs (behind back)

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Day 2: Pull

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