Name: Playbook - Brooke Leach - WK 7/8 DAY 3
Uploaded: 2022-12-07T00:34:38.417Z
Duration: 60 min
Description: WK 7/8 DAY 3

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Attach a rope handle to the high pulley of a cable station
- Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets 
- Bend your hips back until your torso is at 30-45 degrees 
- Slowly drive your arms down to your sides I’m an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them
- Reverse the motion slowly to extend your arms again

Rope Pullover

- Grip the bar with a supinated grip (palms facing you) 
- Pull the bar down until it is below your chin or touches your upper chest

Supinated Pulldown

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

Barbell bicep curls

- With chest supported on a 45 degree bench
- Curl bar towards shoulders
- Pause at the top then lower under control