Name: Playbook - Cody Wright - W3/D2 Pull
Uploaded: 2022-05-04T14:32:47.948Z
Duration: 91 min
Description: W3/D2 Pull

Keith Slaughter

-Dead hang each rep
-If you can’t do a pull up, do it assisted or banded.
-If you don’t have banded or assisted do half the reps with a slow eccentric each rep

Pull Ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Single arm lat Pulldown

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

Bent over rear Delt row

- Position a bar in a rack to about waist height
- With your heels on the ground with 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 row max isometric hold

Rear Delt Row into Inverted Row ISOMETRIC

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position


10 heavy, 20 light, 10 heavy

W3/D2 Pull

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