Name: Playbook - Kendall Nicholson - W2/D4 UPPER BODY PULL
Uploaded: 2022-04-29T03:49:07.624Z
Duration: 40 min
Description: W2/D4 UPPER BODY PULL

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

Pull-up

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Lateral raise + upright Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

W2/D4 UPPER BODY PULL

Timothy

W1/D1 LOWER BODY

W1/D2 UPPER BODY PUSH

W1/D3 LOWER BODY

W1/D4 UPPER BODY PULL

Terri

W1/D5 FULL BODY

W2/D1 LOWER BODY

W2/D2 UPPER BODY PUSH

W2/D3 LOWER BODY

W2/D5 FULL BODY

W3/D1 LOWER BODY

W3/D2 UPPER BODY PUSH

W3/D3 LOWER BODY

W3/D4 UPPER BODY PULL

W3/D5 FULL BODY

W4/D1 LOWER BODY

W4/D2 UPPER BODY PUSH

W4/D3 LOWER BODY

W4/D4 UPPER BODY PULL

W2/D4 UPPER BODY PULL

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