Name: Playbook - Jake Dean - Pull Day
Uploaded: 2023-08-13T17:14:02.769Z
Duration: 60 min
Description: Pull Day

In this work out, we will be going over different pull movements. Use lighter to moderate weight for rounds one and two, finish up around three and four, with more challenging and heavier weight. Never a lift too much weight to where you’re breaking form. Emphasize how big of a squeeze you can create at the peak of each movement with the respective muscle group being worked.

- Drive your elbows backwards towards the wall, engaging your back 
-Add a pause on the squeeze

Seated rows

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- From an standing position
- Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Keep curls wide and hands facing outer shoulder

Pull Day

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