Name: Playbook - Chandler Nicoll - W3/D5: Pull Day💪🏽
Uploaded: 2024-03-02T15:28:35.844Z
Duration: 60 min
Description: W3/D5: Pull Day💪🏽

Lisa

Back Day💪🏽 

If you’re working at the gym we’re going to focus on your pull ups! If you’re at home we got low rows!

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Drive elbows towards your hips 
Squeezing shoulder blades together

Dumbbell Low Rows (AT HOME ONLY)

Grab the bar 
Retract your lats/shoulders 
Pull bar towards chest 
Act like you’re bringing your elbows together behind you 
Squeeze shoulder blades 
Slow on the way up

Lat Pull Downs (Gym Only)

Laying flat on bench, feet firm on ground 
Dumbbell starts above your chest 
Bringing elbows to ears (or to your range of motion) 
Using your lats to move weight (shouldn’t feel in your triceps)

Pull Overs

Kick one leg back 
Hinge at hips chest parallel to the ground 
Drive dumbbell towards your hip 
Squeeze shoulder blade

Single Arm Low Row

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Superset

Keep one dumbbell at 90 degrees in line with your hips
While curling the other dumbbell

Static Bicep Curls

W3/D5: Pull Day💪🏽

Meeks

Great warm up! New moves, feeling motivated 🤗

Nicole Chen

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

W1/D2: Push Day💪🏽

Abigail

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

W3/D5: Pull Day💪🏽

Community

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