Name: Playbook - Katherine Loya - Pull up day ( week 8 work out 2)
Uploaded: 2022-10-28T23:23:22.777Z
Duration: 45 min
Description: Pull up day ( week 8 work out 2)

warm up:

10 minutes of your favorite cardio 
dead hang 3 rounds 30 seconds each 
scapular dead hang 3 rounds 8 reps

attempt your first CHIN UP:
you may attempt three times - take a break 40 second break after each attempt 

attempt your first close grip pull up 
you may attempt three times - take a break 40 second break after each attempt 

attempt your first normal grip pull up 
you may attempt three times - take a break 40 second break after each attempt 

work out:
4 rounds 
lat pull downs
bicep curl 21's 
straight arm pull downs 
t bar rows (8)

after each round do a one minute plank

Cardio (any form)

Dead hang

Dead hang warm up

Scapular dead hang retraction

Wide lat pull down

21’s bicep curl

Straight arm pull down

T bar row

Plank

Work out circuit

Pull up day ( week 8 work out 2)

Renee

Pull up program introduction.

Rina

Dead hangs were the hardest and longest 20 seconds of my life 😄

Linda

Week 1 work out 1
(Accessory work)

Wow first attempt and did 3 in a row 🤭

Week 1 work out 2 
Back day - pull up focus

Week 2 work out 1
(Accessory work)

Week 2 work out 2

Week 3 work out 1
(Accessory work)

Week 3 work out 2

Week 4 work out 1
(Accessory work)

Week 4 work out 2

Week 5 work out 1 (accessory day)

Week 5 work out 2

Week 6 work out 1 (accessory day)

Week 6 work out 2

Week 7 work out 1 (accessory day)

Week 7 work out 2

Week 8 work out 1 (accessory day)

Pull up day ( week 8 work out 2)

More workouts from Katherine Loya