Name: Playbook - Elliot Burton - W5/D2 Pull
Uploaded: 2021-08-11T16:26:40.282Z
Duration: 60 min
Description: W5/D2 Pull

Marwan. M.

Zane

javi

Nikola

Silverio

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

-Grab a pull up bar and pull yourself up until your chin is over the handle or your hands 
-Lower yourself back to the starting position 
-Repeat

Pull-ups

-Grasp a pulldown bar with a wide overhand grip
-Pull the bar down to your upper chest activating the lat
-Release and repeat

Lat pulldown wide grip

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

- Place your foot on an elevated surface 
- Push through your foot to come up on to the elevated surface completely 
- Reach full extension at the top

Weighted Step Ups

-Stand back from a a high cable attachment with the ends of a rope in both hands
-Keep your arms and elbows high pulling the rope towards your face until your hands are at your ears 
-Release and repeat

Face Pull

Superset

Sit on the preacher bench and adjust the height so your armpits are just touching the top of the sloped section. Hold the weight using an underhand grip (palms facing up) with your arms extended and your upper arms resting on the bench. Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical. Pause for a second at the top of the curl, then slowly lower the weight until your arms are fully extended once again. Count for three beats as you lower. Make sure your feet are planted on the ground, and that your torso and shoulders stay still throughout the movement.

Preacher Curls

W5/D2 Pull

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

W1/D4 Upper

Josh Cruz Salazar

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Tony

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W5/D2 Pull

Community

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