Name: Playbook - Jesse Rey - PULL // 11.22
Uploaded: 2022-12-14T00:31:34.146Z
Duration: 60 min
Description: PULL // 11.22

Bentover Rows and Pull-ups are the focus for this workout. The workout is simple by design but tough if you put the effort in.

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- retract the shoulder back and squeeze the traps
- Lower the bar with control

Barbell bent-over row

- Pull the dumbbell up keeping your elbow close to your body
- Engage you middle Traps as you pull
- Keep your hips squared, feet just outside shoulder width
- a slight twist of the spine is okay

Dumbbell renegade rows

Barbell Row/ Renegade

- pull shoulder blades up and back concentrating on squeeze together. Avoid lifting forward to the neck or collarbone 
- pause at peak contraction

Seated DB Shrug

- use assistance machine or Bands if necessary for good form ( 8-10 reps necessary)

Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Cable High Row

Barbell curls Heavy followed 
Resistance band hammer curl light . Get that pump

- With a barbell in your hands and your palms facing up ( shoulder width)
- Curl bar toward shoulders pause at peak contraction 
- Lower back down slow and controlled 4 seconds 
- brace core and try not to hyperextend the back to lift the weights

Barbell bicep curls

Stand on band so that you have medium resistance. Take a neutral grip ( fist with thumbs up)
- perform as many reps as possible only take tension off the band when need a break

Band Hammer Curl

Biceps DropSet

PULL // 11.22

Pull Oct 23, Trap Focus

Pull Lat Aug 2023

PULL Lats Focus JULY 2023

PULL Trap Focus JUNE 2023

Pull  MAY 2023

Genuinely enjoyed my first workout!! Feeling so accomplished with the variety there

PULL // 11.22

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