Name: Playbook - Baylee Pinon - Advanced Pull Day
Uploaded: 2024-03-29T15:08:22.374Z
Duration: 45 min
Description: Advanced Pull Day

Please use a machine if needed for assistance. If you can do some w/out assistance always hit your failure mark then go to the machine for help.

1. Place your hands in an overhand grip (palms facing away from your body) with your hands slightly further than shoulder-width apart.
2. Bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier. As you move, avoid swinging your legs around or shrugging your shoulders up. 
3. Then extend your elbows and lower your body back down to the starting position.

Pull ups

1. Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. 2. Keeping your back straight, shoulders rolled back, and elbows close to your body, row the barbell towards your belly button, squeezing your back muscles.
 3. Slowly lower to the starting position. Arms fully extended.

BB Underhand Row

- With the pulley set high on the rack, down on one knee
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- 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

Cable Close Grip Row

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

Bicep Curls

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Row

1. With a lat pull down bar, and the cable on the tallest setting. Grab the bar and sit on the floor.
2. With knees bent or legs straight out in front of you, bring the bar down towards the chest.
3. Elbows should be tucked towards the hips.
4. Engage the lats and core, then fully extend the arms back up.

Ground Lat Pull Downs

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Fly Machine

Advanced Pull Day

Stacie

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whitneyjade

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Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

Advanced Pull Day

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