Name: Playbook - Brynley Joyner - PULL DAY (back & Bi’s)
Uploaded: 2023-03-27T20:21:23.707Z
Duration: 60 min
Description: PULL DAY (back & Bi’s)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 1

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

Superset 2

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

-start by standing up with two dumbbells and perform two hammer curls
-then jump into a plane position, and perform two alternating renegade rows

That is 1 full rep!

Curl renegade row combo

Superset 3

-Hold the dumbbell over your head, and cake 1 foot up at a time to touch the dumbbell

10 per side

Overhead alternating toe touches

-lay halfway back with your elbow supporting you

-with bent knees, and an engaged core, twist your legs side to side, 10 per side!

Windshield Wipers

-start in a plant position, you can modify this by going on your elbow!

Raise and press the dumbbell from the floor to the ceiling, while stabilizing and engaging your core!

10 per side

Plank press

-start in a push-up position
-Drive one knee in, then squeeze with your core and lift up, hunching your back slightly

10 per side!

Plank knee crunch lifts

Abs finisher

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

PULL DAY (back & Bi’s)

Upper body: push- shoulders & chest

Back, Bi’s & Abs

Upper Body (chest & back) - home

Paige

Rachel

Kelcie

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Jess

Kyrsten

Biceps & Back Burn

Scarlett

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Martina

Audri Collier

So good! Love how simple the exercises are. My abs are burning! My husband did this workout with me too and he loved it so much he wants to do another one!

PULL DAY (back & Bi’s)

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