Name: Playbook - Elliot Burton - W4/D3 Pull
Uploaded: 2021-10-14T10:51:11.808Z
Duration: 60 min
Description: W4/D3 Pull

-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)

-Sit in a chair leaning forward with a dumbbell in each hand
-Perform a reverse fly activating your rear delts
-Lower the weights back to the starting position
-Repeat

Dumbbell rear delt fly seated (home)

-Stnad holding a single dumbbell in your hand
-Keeping your elbow high and out to the side pull the dumbbell up under your chin 
-Lower the dumbbell back to the starting position
-Repeat

Dumbbell upright row single arm

-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

-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)

Superset

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

Dumbbell hammer curls (home)

-Stand holding a dumbbell in each hand
-Curl the dumbbells up together 
-Lower the dumbbells and repeat

Dumbbell curls (home)

The objective is to complete all 7 rounds as quickly as possible. No rest between exercises. No rest between rounds. Keep going until all reps and rounds have been completed. Save your time so you can see how you get on next time.

-Lay on your back with your legs slightly elevated off the ground
-Raise your legs up towards the sky until your feet are facing the ceiling 
-Lower your legs and repeat

Leg raises (home)

-Lay with your legs bent and elevated
-Draw your knees towards your chest into a reverse crunch 
-Lower back to the starting position 
-Repeat

Reverse crunch (home)

- Begin with your lower back pressed to the ground
- Put your hands behind your head, bring one knee to the opposite elbow, then straighten leg
- Repeat with the opposite leg
- Keep your shoulder blades off the ground

Bicycles (home)

-Lay on the ground with your legs and arms extended and elevated 
Lift your legs up in a leg raise as your reach towards your feet with your hands
-Lower to the starting position 
-Repeat

V-sits (home)

-Lay on your back with your legs bent and your feet firmly on the ground
-Reach from side to side tapping your heels with your hands 
-Repeat back and forth

Heel taps (home)

-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

W4/D3 Pull

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