Name: Playbook - Eliza Katoa - 10/14 Pull Workout - Gym
Uploaded: 2022-10-24T01:46:53.163Z
Duration: 60 min
Description: 10/14 Pull Workout - Gym

Terevarevahaunui

Claudia

Such a good workout with the double AMRAP! Loved it!

Jazmyn Folauhola

Great workout!! Thanks girl!!💪🏽💪🏽

Julia

Really challenged me today. Thanks Eliza!!

Nicole Thurston

Love these workouts! I love how they always look deceptively  easy but then they burn-In a good way!

Jennifer

Suzanne

Shannel

Quick Warm-Up
Single-Set: perform 12-10-8-6 reps of the exercise below. Rest between sets for 60 sec. Repeat until you complete all four sets. 
- Barbell pull-ups 

Strength Challenge: perform 20-15-10-5 reps of the exercises below. Increase the weight each round if possible. Rest 60-90 seconds between completed sets. 
- DB pullover 
- DB bent-over row 
- Hammer curls 

20 Min AMRAP: perform the exercises listed consecutively. Rest as needed and repeat as many rounds as possible until your timer goes off. 
- DB bent over fly 
- DB upright row 
- DB renegade row 
- 40 sec heavy farmer carry

Thoracic spine rotations (20 each)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- 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

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band straight arm pulldown

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you and hold it there 
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog hold rows (10 each)

- Jump rope with the rope passing under your feet once each jump

Jump rope

Pull Day Warm-Up

Sit underneath a barbell that’s mounted up on a squat rack. Pull yourself up and above the barbell and then back down. The more you use your legs, the easier it will be. Pull straight up like you’re doing a pull-up.

Barbell pull-up

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Hinge at the hips keeping a neutral spine
- Pull the dumbbellsbstraight back 
- Engage your back as you pull 
- Lower the bar with control

Dumbbell bent-over row

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

Dumbbell hammer curls

Strength Challenge

Dumbbell bent-over reverse fly

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows / modification (5 each)

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

10/14 Pull Workout - Gym

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