Name: Playbook - Eliza Katoa - 9/30 Pull Workout - Gym
Uploaded: 2022-10-07T22:18:13.261Z
Duration: 70 min
Description: 9/30 Pull Workout - Gym

Leilani2620

Claudia

Teresa Burns

This was such a good workout! I am going to do it every week and track progressive overload! 😍

Amber

Ayla Dutson

Single-set: perform one set. Rest for 60-90 seconds and repeat 4x. Lift heavy! 
- close grip cable row 

Single-set: perform one set. Rest for 60-90 seconds and repeat 4x. Lift heavy! 
- lat pulldown 

Single-set: perform one set. Rest for 60-90 seconds and repeat 3x. Lift heavy! 
- neutral grip pull-ups
*modify on a machine or with a band! You can also do barbell seated pull-ups instead 

Superset 1: perform the exercises consecutively. Rest for 90 seconds. Repeat 3x. 
- cable rope straight arm pull down 
- cable rope curls

Circuit 1: perform the 3 exercises consecutively. Rest for 90 seconds. Repeat 3x. 
- chest supported row 
- chest supported fly 
- hammer curl w/ a static hold (30 sec each arm) 

Optional Finisher: if you have left over time and wanna do a killer burnout, set a time for 10 minutes. Perform the exercises consecutively. Rest as needed. Repeat until timer goes off. 
- 10 wall balls
- 10 dumbbell sumo deadlift high pull

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- 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

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- With your chest flat on an incline bench and a dumbbell in each hand
- Raise the dumbbells out to the side in a lateral motion keeping a slight bend in your elbows
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported fly

- Hold one dumbbell statically in the hammer position with your elbow at 90 degrees 
- With your other hand perform hammer curls

Dumbbell Hammer Curls with a Static Hold (30 sec each side)

Superset 1

Hip-width stance. Hands inside legs with full grip on the bar.
Knees in line with toes. Shoulders slightly in front of bar at set up.
Lumbar curve maintained. Hips and shoulders rise at the same rate.
Hips then extend.

Toes should be slightly pointed out. As you lower the barbell down, keep it close to your body and drive your knees out to engage your glutes. Keep a straight back and drive that barbell up/stand up with your weight in your heels and bring your elbows up. Pull that dumbbell all the way up to the top of your chest and squeeze your shoulders and glutes.

Barbell Sumo deadlift high pull

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

9/30 Pull Workout - Gym

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