Name: Playbook - Lacey Lyons - Pull Day
Uploaded: 2024-01-08T00:55:09.683Z
Duration: 60 min
Description: Pull Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Take this workout to the gym with you and let’s crush it! This workout is great for toning your back and upper body. You got it!

- Bend forward at the hips until your back is parallel to the ground or use machine
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Pendlay row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Pull superset

- Grab the handle with a neutral grip
- Pull down towards the top of your shoulder
- Keep your elbows pointed out 
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

** use light weights and two out as many as you can!

Pull triset

Pull Day

Maddy

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Went up in all my weights! Great workout!

Shoulders & Back

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Pull Day

Community

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