Name: Playbook - Kaisaan Abdul - W2 D1 Back/ Bi
Uploaded: 2022-08-21T04:25:47.431Z
Duration: 60 min
Description: W2 D1 Back/ Bi

Week 2’s movements are designed for rep building. Working on increasing your muscular endurance on previous movements for future exercises.

- Hold the bar with your palms facing away from you with wide grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Pull-up

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

- Hold the bar with one of your palms facing you and torso facing sideways 
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Commando Pull ups (each arm)

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pulls

W2 D3 Inter. Back/bi part 1

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

-keep legs extended and core engaged 
-pull chest to bar and lower down

Australian Chin ups

-keep legs extended and core engaged 
-pull chin to bar and lower down

Australian Bar curls

- Elevate your feet until body is flat
- Pull your body up toward the bar
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

W2 D1 Back/ Bi

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