Name: Playbook - Janet Calderon - W4/D2 2.0 pull day
Uploaded: 2024-01-02T12:08:54.303Z
Duration: 60 min
Description: W4/D2 2.0 pull day

Zujeiry

1: Attach a band to your door or a pull up bar if you have one

Step 2: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. Think: “proud chest.”

Step 3: Draw your ribs down, tuck your tailbone under, and brace your core. Your torso should feel like one tight, solid column. Bend your hips back until your torso is at a 30–45-degree angle.

Step 4: Step back from the door/bar a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Step 5: Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Banded straight arm pulldown

Stand with your feet hip-width apart, knees bent. Lean forward slightly with dumbbells in your hands and directly below your shoulders. Pull one dumbbell up to the side of your chest, then control it back down to the starting position. Repeat, switching arms.

Alternating rows*

Superset 1 pull 2

Set up your bands attaching them from your feet to your dumbbell.  This creates more resistance. 
Stand with your hands wider than shoulder width apart. 
Straighten your back, bend at the knees slightly, and slowly let the weight down until it's just below your knees. This is the start position.
Keeping your body fixed, pull the weight up until it almost hits your body.
Pause, and then slowly lower the bar back to the starting position.

Bent over banded row *

Part 1:

 a) Keeping your back straight, engage your core and contract your biceps to curl upwards halfway until your hands are in line with your elbows.

b) Pause for a moment and return to the starting position. Repeat this half curl six more times for a total of seven reps.

Part 2

a) Starting from a half-curl position with your hands in line with your elbows, contract your biceps to curl upwards until your hands are near your shoulders.

b) Squeeze your biceps hard at the top and return to the starting position. Repeat this half curl six more times for a total of seven reps.

Part 3

a) Lastly, bring your hands back down by your sides and contract your biceps to curl all the way upwards until your hands are near your shoulders.

b) Squeeze your biceps hard at the top and return to the starting position. Repeat this full bicep curl six more times for a total of seven reps.

Bicep 21’s

Superset 2 pull2

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded Lat Pulldown

Place one dumbbell in each hand. Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent and soft.
Keep a strong back and core while you inhale and extend the weights back and over your head. Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head. Keep the elbows soft.
Once you reach full extension, exhale slowly and return your arms to the starting position over your chest.

Static hold Pullovers *

Superset 3 pull2

W4/D2 2.0 pull day

Jaime

Adria

Shulie

W1/D1 2.0 Leg - quads & Glutes

Good pull day!!! Feeling the difference in my strength. Steadily increasing weights!!!

Chanel

W1/D2 2.0 Pull Day

Sarah

Stephanie Orozco

W1/D3 2.0 Push Day

I didn’t think I would make it after the first set, but I pushed through! Definitely kicked my butt.

W4/D2 2.0 pull day

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