Name: Playbook - Alexandra Yaeger - Pull Day // full gym access
Uploaded: 2022-10-24T00:26:17.724Z
Duration: 60 min
Description: Pull Day // full gym access

Tricep Stretch

Front Arm Swings

Arm Circles

Arm Cross Over

Warm Up

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Lateral Pull Down Neutral Grip

- Stand tall, with feet hip-width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs without bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Straight Arm Pull-Down

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

Heavy DB Rows

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Pull Day // full gym access

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