Name: Playbook - Julia Taylor - W6/D3 PULL
Uploaded: 2021-11-10T18:29:19.684Z
Duration: 91 min
Description: W6/D3 PULL

- Do Not Jump Up to start
- Keep your chest up
- Elbows out
- Bring your Upper Chest to the bar

Pull ups

- Step Into a heavy resistance band or place your knees into it
- Do Not Jump Up to start
- Keep your chest up
- Elbows out
- Bring your Upper Chest to the bar

Band Assisted Pull Ups

- 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
-Act like you’re pinching a pencil between your back
-when your arms are straight lean forward slightly to get a full stretch, when initiating the next rep slow lean back slightly
- Pause and return to the initial position



*choose a weight that is difficult on the last 3-4 reps*

(5lbs Heavier Than Last week)

Lat pulldown

- Pull Under your chest/boobs (higher - slightly more biceps)
- Pull To your Belly Button (lower - more back less biceps)
- Hands can be over or under (pronated or supinated)
          -Over Hand= Elbows 45 Degrees out
           (More back)
          -Under Hand= Elbows more tucked in
           (More biceps)
- Keep your back neutral
- Slight bend in the knees

First set is a warm up of 3 reps at 60% of working weight
*choose a weight that is difficult on the last 3-4 reps*

(5lbs Heavier Than Last week)

Barbell Bent Over Row

-Lean forward slightly
-Keep your Elbows back
-If the Barbell/your hands touch your shoulders at the top you’re swinging & not keeping your elbows back far enough


*choose a weight that is difficult on the last 3-4 reps*

Barbell Bicep Curl

*Can Be done Seated or Standing*
-Lean forward slightly
-Keep your Elbows back
-Hands Neutral
-If the weight is touching your shoulders at the top you’re swinging & not keeping your elbows back far enough



*choose a weight that is difficult on the last 3-4 reps*

Seated Leaning Forward Bicep Curls

W6/D3 PULL

Difficult! My arms are killing me! Fantastic for getting back into the gym though!

W6/D3 PULL

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