Name: Playbook - Kaisaan Abdul - W3 D2 Back/bi
Uploaded: 2022-08-21T04:30:41.925Z
Duration: 60 min
Description: W3 D2 Back/bi

- Raise your shoulders and retract scapulas 
- Bring your elbows into your ribs
- Hold at the top engaging your back

Pull ups w/ hold

- 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

- Bring your elbows down to the ground 
- Keep your core engaged facing forward 
- Try not to move your hips back and forth 
- Extend one arm then the other

Switch grip Pull ups (each arm)

Round 1

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos (each arm)

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
-push and pull your body away from the bar as if executing a curl

Headbangers

-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

Bodyweight row

Round 2

W3 D2 Back/bi

W1 D1 Chest/tri

W1 D2 Back/Bi

W3 D2 Back/bi

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