Name: Playbook - Kellen Decker - Pullday1
Uploaded: 2023-03-14T02:27:13.020Z
Duration: 70 min
Description: Pullday1

Pullday1 is a lighter day. Focusing on the back and biceps , some forearms.

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

Deadlift. Conventional or sumo is fine, whatever is comfortable to you. Start on the ground,pull straight up close to shins until you’re standing straight up .

Deadlift

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Roll your shoulders back 
- Raise your shoulders engaging your traps

Behind the back weighted shrugs

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Pullday1

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