Name: Playbook - Clara Lai - Week 1 Day 4: Pull
Uploaded: 2022-05-23T17:42:18.512Z
Duration: 60 min
Description: Week 1 Day 4: Pull

- 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

- Underhand grip
- You can perform this standing or sitting

Underhand lat pulldown

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

Dumbbell bicep curls

Superset 1

- Hold the bar with your palms facing you (underhand or overhand, based on your preferences)
- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Reps for each arm

Single arm dumbbell row

- 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

Superset 2

- Begin with attachment underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended
- Reps for each arm

Cable bicep curls (Single arm)

-Choose a comfortable speed (around 3-4) and incline of 8-10
-Avoid holding on to the treadmill
-Substitutions: Stairmaster, elliptical or bike

Treadmill incline walk

Week 1 Day 4: Pull

i loved the mind-muscle connection i got out of these exercises!!

emma

My legs hurt already but it was so great!

Camryn

Week 1 Day 1: Legs

Week 1 Day 2: Push

Loved today’s workout!! Definitely was a good challenge and got me sweating

Leena

Week 1 Day 3: Legs

Week 1 Day 5: Cardio and abs

Week 2 Day 1: Leg

Week 2 Day 2: Push

loved the challenge with this ones, def felt it in my glutes 👌🏼

Week 1 Day 4: Pull

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