Name: Playbook - Blair Epstein - W1/D4 pull
Uploaded: 2024-01-06T13:34:05.858Z
Duration: 45 min
Description: W1/D4 pull

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

Single arm dumbbell row

- Pull with your elbows not your hands 
- Spread rope apart at the bottom

Rope Lat Pullover

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

Superset 1

- Bend over with back parallel to the floor
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Core engaged the whole time

Bent Over Barbell Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Stopping at about 85% of the way so you don’t lose tension in your biceps

Alternating Dumbbell hammer curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

W1/D4 pull

W1/D1 glutes/hams 🍑

W1/D2 push

W1/D3 hip strengthening & mobility

W1/D5 quads/glutes

W2/D1 glutes/hams 🍑

W2/D2 push

W2/D3 hip/knee/ankle strengthening & mobility

W2/D4 pull

W2/D5 quads/glutes

W3/D1 glutes/hams 🍑

W3/D2 push

W3/D3 hip/knee/ankle strengthening & mobility

W3/D4 pull

W3/D5 quads/glutes

W4/D1 glutes/hams 🍑

W4/D2 push

W4/D3 hip/knee/ankle strengthening & mobility

W4/D4 pull

W4/D5 quads/glutes

W5/D1 glutes/hams 🍑

W5/D2 push

W5/D3 hip/knee/ankle strengthening & mobility

W5/D4 pull

W5/D5 quads/glutes

W6/D1 glutes/hams 🍑

W6/D2 push

W6/D3 hip/knee/ankle strengthening & mobility

W6/D4 pull

W6/D5 quads/glutes

W7/D1 glutes/hams 🍑

W7/D2 push

W7/D3 hip/knee/ankle strengthening & mobility

W7/D4 pull

W7/D5 quads/glutes

W8/D1 glutes/hams 🍑

W8/D2 push

W8/D3 hip/knee/ankle strengthening & mobility

W8/D4 pull

W8/D5 quads/glutes

W9/D1 glutes/hams 🍑

W9/D2 push

W9/D3 hip/knee/ankle strengthening & mobility

W9/D4 pull

W9/D5 quads/glutes

W10/D1 glutes/hams 🍑

W10/D2 push

W10/D3 hip/knee/ankle strengthening & mobility

W10/D4 pull

W10/D5 quads/glutes

W1/D4 pull

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