Name: Playbook - Annie Openshaw - W2/D3 Pull
Uploaded: 2023-03-12T18:11:01.934Z
Duration: 45 min
Description: W2/D3 Pull

PULL WORKOUT:

This workout is built up of sets, supersets and some LISS cardio at the end

For each set complete part A and then immediately complete part B if present (and part C if applicable)
Rest for time stated between sets.

Make sure you complete ALL reps

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbows
- Pause at the top and lower slowly

Band assisted pull-up

- Hinge forward at the hips, keeping a neutral spine
- Pull the bar up toward your belly button
- Engage your back as you pull the bar up
- Lower the bar with control

Barbell bent-over row

3A. LAT PULLDOWN 4 x 10
3B. UNDERHAND GRIP LAT PULLDOWN 4 x 10

- 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

- Grab the bar with your palms facing you 
- 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

Underhand grip lat pulldown

SUPERSET

4A. CABLE BENT OVER ROW 3 x 10	
4B. CABLE BICEP CURLS 3 x 10

- Hinge forward at the hips
- Pull the attachment back toward your body, keeping your elbows close
- Engage your back at contraction
- Extend your arms releasing the weight back to starting position

Cable bent over row

- Begin with bar underhand grip in your hands
- Curl the bar up towards your shoulders
- Lower the bar down until arms are fully extended

Cable bicep curls

- Sitting on your heels, grab the cable handle with one arm extended overhead
- Pull the handle down, engaging your lat
- Extend your arm with control
- Complete desired reps then repeat on the opposite side

10 reps each arm

Cable single arm pulldown

6A. RENEGADE ROW 3 x 20
6B. BARBELL BICEP CURLS 3 x 10

- Start in a high plank position
- Row one arm up, engaging your back
- Keep your hips and shoulders squared to the floor as much as possible
- Lower your arm and repeat on the opposite side
- Working back and forth for time or reps

Bodyweight renegade row

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

Barbell bicep curls

LISS (Low Intensity Steady State) 

Treadmill incline walk

LISS - Treadmill incline walk

W2/D3 Pull

Is there another option for the tricep bench dip? I couldn't do it properly

Eden

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

W1/D1 Push

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

W1/D2 Glutes & Hamstrings

W1/D3 Pull

W1/D4 Quads

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

W2/D3 Pull

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