Name: Playbook - Alice (Pineapplebrat) Klomp - W2/D3 Pull
Uploaded: 2022-04-13T16:10:14.473Z
Duration: 60 min
Description: W2/D3 Pull

Emily B

Pull day consisting of functional compound movements paired with accessory movements. Different muscles isolated more intensely each week to promote strength and size.

Shoulder Mobility Warm-up

Warm up exercise 
We’re beginning with cable face pulls for this workout to target the posterior (rear) deltoid. Focusing on the rear delts helps to create a round and full look to the shoulders!

Cable Face Pulls

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm bent over rows

- As you curl engage your biceps
- Pause and lower slowly

Preacher curl

- 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

- Hold the rope with both hands
- Engage your biceps at the top
- Lower slowly

Cable bicep curls (rope)

- Pull the attachment in towards your body
- 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

W2/D3 Pull

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