Pull day for power, heavy weight with time under tension. Everything will be held for 2-3 seconds. (Except pull-ups)

Warm up:
-Roll Feet out
-Foam Roll
-Shoulder CARs x3each 
-Scap Push-ups x10
-Shoulder Taps x10each
-Cat/Cows x5each
-Superman x10
-Bird Dog x10each
-Dead Bug x10each
-Banded Interior Shoulder x10each
-Banded Exterior Shoulder x10each
-Banded Pull A Parts x10

Similar to a DB row but with a band

-have your toes flex back the whole time to activate your quadriceps
-Core engaged
-Good posture 
-when you row back, hold for 2-3 seconds before releasing

Banded Row

-Hips and legs are at 90 degrees
-Arms straight out in front
-“Open up” and try to touch the floor on the other side of your body
-5 per side

Banded T-Spine

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
-2 second hold at the bottom

Neutral Grip Lat Pulldown

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
-2 second hold at the top

Seated Dumbbell Curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
-Hold at top for 2 seconds

Dumbbell Chest Supported Row

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
-Hold for 2 seconds at the top

Seated Dumbbell Hammer Curls

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Day 3: Power Pull Day Week 2