Name: Playbook - Elliot Burton - W1/D3 Pull
Uploaded: 2021-10-14T10:47:58.716Z
Duration: 60 min
Description: W1/D3 Pull

James Nguyen

Maciej

Russell

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Hinge at the waist and slightly bend your knees with your arms handing down
-Row the dumbbells up and contract your back 
-Release and repeat

Dumbbell bent over row (home)

-Stand with your feet shoulder width apart
-Place your hands on the ground in front of you and walk them out away from you until you are in a high plank position
-Walk your hands back towards your feet and stand up
-Repeat

Walkouts ( home)

-Stand hinged at the waist with a dumbbell in each hand
-Perform rear delt fly activating your rear delt
-Lower and repeat

Dumbbell rear delt fly (home)

-Stand holding a dumbbell in each hand
-Keeping your elbows high and out to the side pull the dumbbells up to underneath your chin 
-Lower the dumbbells back to the starting position
-Repeat

Dumbbell upright rows (home)

-Stand holding a single dumbbell while bracing yourself in the bent position on a chair 
-With the dumbbell hanging row it towards you activating your lower lat
-Lower the dumbbell abs to the starting position 
-Repeat

Dumbbell row single arm (home)

-Stand holding a dumbbell in each hand
-Curl the dumbbells up with palms up
-Rotate the dumbbells 180 degrees 
-Lower the dumbbells back down with your palms facing down
-Rotate the dumbbells in your arms and repeat

Dumbbell Zottman curl

Superset

-Stand holding a dumbbell in each hand
-Perform hammer curls (palms facing each other)
-Repeat

Dumbbell hammer curls (home)

-Sit in your butt with your legs elevated and your hands on the ground behind you  for support
-Tuck your knees towards your chest
-Extend your legs and repeat

Knee tucks (home)

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Hinge at the waist and knees to perform a bent over row
-Alternate bent over rows one arm at time back and forth

Dumbbell bent over row alternating

-With a single dumbbell in hand while in a wide stance
-Take the dumbbell from the ground between your feet to overhead in one motion
-Lower the weight to the ground solely 
-Repeat

W1/D3 Pull

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