Focus on Lat Activation ( protest shoulders, keep them out of your neck and depressed. Elbows slightly bent with a bit of internal rotation)

Super slow tempo on the return to focus eccentric contacts. Fire those lats up

Cable Straight Arm Pullover

Focus on Lat activation 

Make a clear pause at the top and flex the back hard to not let yourself sink

Make sure to fall all the way to a dead hang

Underhand Grip Assisted Chin Up

12-8 reps of Heavy rows immediately followed with light dumbell Flys to failure (atleast 10) maximizing range of motion with good form 

***stability component of holding core tight. No over extended or twist to move the weight

1 Arm Bentover Rows + Fly

Keep core strong. Make sure your shoulders back and lats control the weight and you’re not letting your lower back doing the work.

Let’s the shoulder blades pink together and keep elbows lifted to match your hand grip. 
Middle back and lats focus

Seated row , Wide Overhand Grip

Perform 12-8 underhand grip bicep curls and immediately follow ( and reduce weight to something light) to OVERhand curls to failure

With overhand curls you want to tuck the elbows to your side and pull the back so you can really pull the bar in close. This is also a great exercise to strength and mobilize your forearms.

Cable Bar Underhand + Overhand Curls

Kneeling on bosu will challenge core stability and work the abs  ( if you find it too challenging to balance then do the exercise directly on the floor but still on knees) 

I’m demonstrating 3 variations: both arms, top alternating reps and bottom alternating reps

Emphasis full range of motion and bracing abs all all times.

Bosu Kneeling DB Curls + Core

Pull  MAY 2023

Pull Oct 23, Trap Focus

Pull Lat Aug 2023

PULL Lats Focus JULY 2023

PULL Trap Focus JUNE 2023

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

Pull MAY 2023

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