Name: Playbook - Kylee Anderson - PULL DAY
Uploaded: 2023-01-11T21:40:24.973Z
Duration: 45 min
Description: PULL DAY

- Grab a bar & pull yourself up (you can use a band if you need assistance)
- Pull your elbows towards the ground 
- Hold at the top engaging your back

Pull Ups

- Grab the rope and hinge back
- Pull down towards your sides
- Keep your elbows close to your body 
- Engage your lats as you pull & keep a slight bend in the elbow the entire time
- Extend your arms to return the rope to starting position

Rope lat pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Hold the dumbbell with both hands (underhand)
- Curl up keeping your elbows connected to your side

Waiter curl

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

PULL DAY

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