Name: Playbook - Blair Epstein - W1/D6 Pull
Uploaded: 2024-01-06T13:34:05.867Z
Duration: 90 min
Description: W1/D6 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

Seated cable row

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

Single arm dumbbell row

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

Rope Lat Pushdown

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- 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

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- Keep constant tension in the biceps

Dumbbell incline bicep curls

W1/D6 Pull

W1/D1 Shoulders/Back

W1/D2 Legs/Abs

W1/D3 Push

W1/D4 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

W2/D1 Shoulders/Back

W2/D2 Legs/Abs

W2/D3 Push

W2/D4 ACTIVE REST DAY!

W2/D5 Legs

W2/D6 Pull

W2/D7 ACTIVE REST DAY!

W3/D1 Shoulders/Back

W3/D2 Legs/Abs

W3/D3 Push

W3/D4 ACTIVE REST DAY!

W3/D5 Legs

W3/D6 Pull

W3/D7 ACTIVE REST DAY!

W4/D1 Shoulders/Back

W4/D2 Legs/Abs

W4/D3 Push

W4/D4 ACTIVE REST DAY!

W4/D5 Legs

W4/D6 Pull

W4/D7 ACTIVE REST DAY!

W1/D6 Pull

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