Name: Playbook - Jesse Rey - Pull Lat Aug 2023
Uploaded: 2023-07-07T03:22:04.173Z
Duration: 70 min
Description: Pull Lat Aug 2023

Lean back slightly and Depressed the shoulders to initiate the movement. Try Keep shoulders down out of the neck until the arms fully extend overhead. Pause at the bottom for 1 second

Focus the underarms and lats 

Try to do 3 or 4 reps ALternating for extra reps

Lat Pull Machine

Lean back (without hyperextending) to complete the row and lean forward to extend the lats to a deep stretch but keep the muscles engaged.   The row is the focus the sway is controlled and secondary

Underhand Seated Row

Lat focus. Internally rotating the hands and keeping shoulders stable and slightly protracted . Keep Spine Rigid don’t hyperextend or crunch the abdominals too much 

👀  watch two stance variations
Feet parallel and body square 
Split stance  some rotation 

Use a rope handle if possible.  But a regular handle works

1 Arm Rope Pull-down

Semi Narrow position should hit traps more and a wider position more deltoids.

Limit upper back movement but do extend the upper back to complete the movement

Smith Machine Upright Rows

Think of this as an upside down plank!

Hold yourself by lifting the chest, lock the shoulders down and engage the lats. squeeze the glutes and lift the pelvis with the lower abs and proceed to March keeping core engaged 

Try to go as long as possible. Take a 10 seconds break and keep going till failure 

Grip strength/ endurance will be a challenge

Back Lever Marches

Upright Row + Back Lever

Lateral Raise, Pulse rep

Use a heavy weight that you can perform 2 really good reps without over fatiguing. You want to be able to get a lot of reps in 1 set 
( alternating gives the arm a little recovery between reps which will allow a lot of blood flow for a great pump)

Feel free to switch to a normal pattern

DB Alt Biceps

10+ reps 
Watch for variations and progressions:

Slow pause on 1 arm feel the rib cage and shoulders engaged 

Progressions:
Forwarch reach 

Speed taps

Elevated High Plank Shoulder Tap

Delts+ Biceps+ Plank Taps

Explore as much range of motion that you can control. Reach as deep into the toes by rounding the back. Keep knees slightly bent to keep yourself grounded 

Practice this with light weight to feel it out for safety

Dip Chair Abdominal Pushdown

Pull Lat Aug 2023

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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 Lat Aug 2023

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