Name: Playbook - Caitie June - Pull Day: Back & Biceps
Uploaded: 2024-03-19T15:14:25.806Z
Duration: 45 min
Description: Pull Day: Back & Biceps

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

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

Cable rope hammer curls

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- Grip handles with your palms up, arm out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position
-repeat on opposite side

cable curls

- Pull the weight to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position
-repeat on opposite side

Kneeling single arm pulley row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Pull Day: Back & Biceps

Caryn Hadnot

Cable ONLY upper body

Arnold press kicked my butt with this one. Never did that before, so great!!!

Sara

UPPER BODY: chest triceps and shoulders

UPPER BODY: back & biceps

Kate

PULL DAY: Back & Biceps

Upper Body: Back & Biceps

Cable Machine ONLY upper body

Back and Biceps

Back & Biceps

Back and biceps

Gabrielle

Chest, tris & shoulders

It was great 🙌 Can’t wait to see what the rest of the week is like ❤️

melissa

Back and Bicep

i could really feel the burn! it would be nice to hear from instructions!

alexis archer

Amazing!! I felt the burn for sure mid workout and especially near the end. The tips help a lot and I kept the video playing while I worked out to mimic exactly what Caitie did.

Dana

Shoulders and Tris

I can definitely feel the burn! Still learning how to really use the app to get the full potential for the money it cost but so far loving it.

Pull Day: Back & Biceps

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