Name: Playbook - Elisabeth Vang - W4/D2 Pull day
Uploaded: 2022-11-07T07:57:43.521Z
Duration: 40 min
Description: W4/D2 Pull day

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell hammer curl

- 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

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

Leg scissors

- Get on all fours 
- Extend one arm forward
- Extend opposite leg back and flex foot, toes pointing towards the floor 
- Hold pose then switch to the other side

Bird dog

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

W4/D2 Pull day

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