Name: Playbook - Kololia Atoa - PULL DAY
Uploaded: 2023-05-08T16:17:52.091Z
Duration: 60 min
Description: PULL DAY

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- Seated on the floor grip bar 
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Cable seated wide Row - high pulley

- Use smith machine bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith machine upright row

PULL DAY

Bis & Tris

Kololia

When I think im going to breeze by in the gym I just pull up a different workout and die all over again. Love that it has variety and targets so many different muscles.

PULL DAY

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