Name: Playbook - Joseph Bonini - Back | Pull Day | Incline Walk
Uploaded: 2023-06-15T20:04:48.257Z
Duration: 70 min
Description: Back | Pull Day | Incline Walk

Today’s workout starts off with RDLs, then alternates between upper body and lower body pulling exercises.

Today was a good one.

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

Complete exercises consecutively, then rest.

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Weighted Hyperextensions | Cable Pull Overs

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

NOTE
* 2 sec hold at bottom of each rep

Back | Pull Day | Incline Walk

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