Name: Playbook - Legal Weight - W3/D4 Upper Pull
Uploaded: 2024-04-27T01:18:40.385Z
Duration: 60 min
Description: W3/D4 Upper Pull

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Grab the narrow bars with a neutral or supinated grip. Legs together, toes pointed upward (dorsiflexion) Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

Circuit 1

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Place one knee on the bench with the same side hand on the bench. Push dumbbell down & forward to stretch the lat before you pull back & contract. Keep elbow low, think of bringing your elbow to your hip.

Single Arm Dumbbell Row/knee supported

Keep elbows as close to your body as possible. Pull rope all the way up to shoulders & extend arms as you lower the rope back to starting position

Rope Hammer Curls

Circuit 2

Reach forward stretching your lats the pull back, torso upright.

Seated V-Grip Rows

Stand about arms length from cable attachment. Keep core tight & arms locked as you pull cable down past your hips

Single Arm Lat Pull Down

Place elbow on one leg as you curl the dumbbell up. Full extension of your arm as you lower the dumbbell back to starting position