Name: Playbook - Eliza Katoa - 9/30 Pull Workout - Home
Uploaded: 2022-10-07T22:18:17.420Z
Duration: 50 min
Description: 9/30 Pull Workout - Home

Suzanne

I’ve been following you for a couple years now and you still manage to kick my ass every.single.time! BRAVO! 👏🏻 💪🏻

Sandra

Terevarevahaunui

Superset: perform the moves back to back. Repeat 4 rounds w/ 60 sec of rest between each round. 
- single-arm DB row 
- standing in-n-out curls

Superset: perform the moves back to back. Repeat 4 rounds w/ 60 sec of rest between each round. 
- seated bent over DB fly 
- DB lat pullover

30 min AMRAP: set a timer for 30 minutes. Perform the movements consecutively. Rest as needed and repeat as many rounds as possible for time. 
*if you’re short on time do 15-20 minutes instead of 30!
- push-up renegade row 
- dumbbell sumo deadlift high pull 
- upright row 
- alternating lunge jumps 
- dumbbell crunches

Superset: perform the moves back to back. Repeat 4 rounds w/ 60 sec of rest between each round. 
- single-arm DB row 
- standing in-n-out curls

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides
- go HEAVY for lower reps

Dumbbell single arm rows

Squeeze your glutes, engage your core and maintain good posture. Curl those dumbbell up in front of your body, keeping your palms up to the sky, then curl them outward to the side of your body, keeping your palms up. Control the weight up and down. Squeeze your biceps and don't rush through the movements.

​One curl in front of your body + one curl to the side of your body = 2 reps.

Standing in-n-out bicep curls (10 each way)

Superset

- 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

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- 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

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

Dumbbell Sumo deadlift high pull

Alternating lunge jumps (5 each leg)

- Begin by lying supine with legs straight and extend your dumbbell straight out over your chest 
- Roll your shoulders off the floor, do not pull with your hands
- crunch straight up and reach the dumbbell up toward your toes
- Lower back down

Straight leg dumbbell crunches

30 Min AMRAP

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Today….. boiiii! Gahhhhhh leeeeee! 😤

9/30 Pull Workout - Home

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