Name: Playbook - Chloe Trca - #2 lower body | PULL
Uploaded: 2024-03-19T22:21:31.567Z
Duration: 60 min
Description: #2 lower body | PULL

Sarah

You’ll need the following 
- lat pull down machine 
- pull-up bar 
- barbell 
- barbell rack 
- long resistance band 
- ez bar
- back extension machine
- dumbbells

- pull down your elbow in toward your side

Single side lat pull down

Use an assisted pull-up machine or long resistance band if needed

- 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

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

Pull-up superset

- 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

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and 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 barbell row

Row superset

You’ll need the following 
- back extension romain chair  
- ez bar

+ add a weight (holding a plate) for extra difficulty

Back Extension

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

Superset #2

You’ll need the following 
- resistance band 
- dumbbells

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Superset #3

#2 lower body | PULL

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- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#2 lower body | PULL

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