Name: Playbook - Elisabeth Vang - PULL (Intermediate)
Uploaded: 2022-11-07T07:58:22.579Z
Duration: 40 min
Description: PULL (Intermediate)

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Sit on a bench and bend forward with both dumbbells at your side
- Lift both arms up, keeping a slight bend and staying aligned with the chest
- With control bring your arms down back to the starting position

Seated Reverse Chest fly

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start with both biceps curled
- Slowly lower down to sides

Slow drag bicep curl

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other

Low to High Plank

- Lay on your back, legs bent 90 degrees with feet flexing back
- Lift head off the floor
- Move arms up and down