Name: Playbook - Kalani Lenehan - W4/D2 Pull Day
Uploaded: 2023-05-14T06:43:12.169Z
Duration: 60 min
Description: W4/D2 Pull Day

Purely a warm up, don’t overdo it but get the blood flowing into your back

Pull Ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
- Perform set number of reps for each arm

Alternating hammer curls

W4/D2 Pull Day

Gabe

Ignat Denis

Erik

W1/D1 Push Day

Juan Ayala

Good to be back in the gym. Great workout to start back.

Sean

W1/D2 Pull Day

W1/D3 Rest Day

Good man, ass kicker. getting back into the gym. good shit.

Elliot

My legs ouchieee! 😭 but was a tough workout💪

Angel

Started the gym after a while . This was easy for me since I rather use machines vs weights.

Valeska

W1/D4 Leg Day

First week was a blast. Best time I’ve had going to gym in a while and feeling great. Exited to see what happends in the coming weeks 💪🔥

Aaron

W1/D5 Upper

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W1/D7 Rest Day

Emilka

W2/D1 Push Day

Russ

Really enjoying your workouts! I was off the wagon for a few months because I got a puppy, and your beginner split is perfect for me to get back into it.

Adam

W2/D2 Pull Day

W2/D3 Rest Day

Sabin

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My legs 😭😭😭 I love the burn though, trying to get big booty hot boy summer 🤣 great workout

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Week 3 ✅ love this so much!!! Best intro back into lifting

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W3/D7 Rest Day

Killer beginner program. Wrapping it up this week and then onto the split program

W4/D2 Pull Day

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