Name: Playbook - Chandler Nicoll - W6/D5 Pull Day 💪🏻
Uploaded: 2024-03-02T15:28:35.919Z
Duration: 60 min
Description: W6/D5 Pull Day 💪🏻

Today the focus is back, rear shoulders, and biceps.


At Home: Complete Low Rows in place of pull-ups and Reverse Flies in place of Face Pulls

Equipment:
Pull up bar/ assisted pull up machine, barbell, cables, dumbbells
At Home: dumbbells

Here we go!

- Palms facing out, place hands on bar slightly outside of shoulder width
- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Control Descent Down with straight arms

Pull-ups (Advanced Option)

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

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)

Retract shoulder blades 
Using your lats press the bar down towards your body 
Squeezing at the bottom 
Slow on the return

Lat Pushdowns

- Keep head, shoulders, and low back in contact with the bench
- Feet should be flat on floor or bench
- Start with elbows straight and arms  fully extended at the chest level
- Lower dumbbell down to bring biceps in line with ears
- Squeeze through abs and return DB to original start position-

Lat Pull Over (Home Only)

Supinate Grip so palms face you
Drive elbows toward core

Reverse Grip Lat Pull Down

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Rotate Palms to face away from body
Drive elbows towards your hips 
Squeezing shoulder blades together and hold bicep squeeze fro 1 sec

Reverse Grip Low Row (At Home Only)

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Walk feet in and lean body back 
Keep core tight and relax your shoulders
Use your rear delts to pull handles or rope towards your body 
Squeezing shoulder blades together
Slow on the return

Face Pulls

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

Reverse Flys (At Home Only)

If you don’t have a barbell grab dumbbells 

7 reps halfway up 
7 reps halfway to top 
7 reps full curl

W6/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

Lisa

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

W6/D5 Pull Day 💪🏻

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