Name: Playbook - Ally Lewis - Pull day 1
Uploaded: 2023-02-13T20:01:43.668Z
Duration: 60 min
Description: Pull day 1

Bethany

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

Single arm dumbbell row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep, while holding the other at 90 degree
- Lower with a controlled motion
- Do all the reps for one arm, while holding the other 
- Repeat on the opposite side

Alternating dumbbell curls with a hold

- Hold the dumbbells with your palms facing up and out to the side 
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Wide Dumbbell Curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Pull day 1

Oh my I couldn’t make it through it my legs are literally giving out on me!!!

Trisha Cruse

Legs 1 week 1

That 100 rep punch omg!!! I feel the pain. I could do a couple of exercises because uhhh well leg is in full effect!!

Pull day 1

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