Name: Playbook - Arev @endicci - WK 3/4 PULL
Uploaded: 2022-10-01T14:56:01.349Z
Duration: 75 min
Description: WK 3/4 PULL

Grace

- Take a deficit by standing on an elevated surface
- Place the bar just above your feet
- Lower yourself to the bar. Engage your lats and pull them back 
- Tuck your chin in 
- Pull the bar up with neutral spine and push hips forward at the top of the motion
- Reach full extension keeping your upper body tight

Deficit Conventional deadlift

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Lean over at a 90 degree angle, or less if your hamstring ability doesn’t allow it
- Pull the barbell up and towards your belly button
- Pause at the top and lower with a controlled motion

Underhand Barbell Row

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- This is a back movement, so tuck your arms into your hips at the bottom of the movement and imagine moving through your elbow
- A natural movement in the torso that makes the exercise feel better is stretching at the bottom, and moving your torso upright near the end of the movement

Straight Arm Pulldown

LAT SUPERSET

TEMPO: 3 sec negative

- Make sure your elbows are pulled back behind your shoulder and kept there the entire way
- Pull the handle up and curl the weight

Single Arm Cable Curl

- Your hands should end by your ears
- Pull apart as you near the end of the movement
- Feel the work on your rear delts

Face Pull

WK 3/4 PULL

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

WK 1/2 PUSH

Myer

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

Johanna

WK 1/2 PULL

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

WK 1/2 LEGS

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Insanely good my quads have never felt like this before

Huma Aziz

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

WK 3/4 PULL

Community

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