Name: Playbook - Joey Miuccio - W3/D2 PULL
Uploaded: 2023-12-29T20:33:18.789Z
Duration: 60 min
Description: W3/D2 PULL

Jason Spates

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Place cable lock all the way to the bottom 
- Stand in a squatted position with your back straight and core tight 
- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Standing underhand grip cable row

- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Seated Dumbbell drag curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
-7 bottom half, 7 top half, 7 full range reps 
- Lower slowly and controlled

EZ bar curls 21s

- Place forearms on top of legs 
- Extend bar and wrists past your knees 
- Curl wrists up and back contracting the forearms 
- Slowly lower to starting position

Reverse wrist curls

W3/D2 PULL

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

Matt

First day in the program this was a great pump!

Edin

W1/D1 PUSH

It was great muscles are sore but not extreme I feel good

Victor

W1/D2 PULL

Danny Jacks

Oscar

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

W3/D2 PULL

Community

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