Name: Playbook - Ally Lewis - Pull day 3
Uploaded: 2023-02-13T20:01:43.705Z
Duration: 60 min
Description: Pull day 3

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

- Row dumbbell to your hip while retracting your shoulder back
- With your opposite arm hold the dumbbell while the other the other arms is repping

Single arm dumbbell row with a hold

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

Standing flies

- 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

- 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

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Pull day 3

Bethany

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 3

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