Name: Playbook - Libby Petrucci - Pull It to the Limit
Uploaded: 2024-01-30T02:51:34.593Z
Duration: 45 min
Description: Pull It to the Limit

Is your goal to get a pull-up one day? How about have a strong back with superb posture and lean muscle? This workout is going to make you FEEL THOSE MUSCLES. Last two reps of every exercise should be hard! Pull more weight, control your movements and remember YOU CAN do this!

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

Warm Up Superset

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Chin and chest up 
- Focus on pulling your elbows down and not allowing your arms to overpower
- these are wider grip - which are so great for your lats (harder) but exceptionally different than narrow or underhand grip pull-ups

ALTERNATE EXERCISE: 
Australian pull ups- set a barbell on a squat rack about bellybutton height. Place hands right outside shoulders and keep knees as bent as necessary to help yourself up. 
(They’re called Australian pull-ups because you start from down unda;)

Assisted pull-ups

Superset 1

- Keep arm fully extended and core tight
_ Shoulder down, cross from the top corner across to the bottom corner of your body

Cable SA Lat Cross Over

- Lean back until about 45 degrees
- Pull the rope down to the hips
- Engage your back as you pull down 
- Reverse the motion to return to the initial position reaching full extension

Rope pulldown

- From standing wide stance position
- Push one kettlebell into the floor
- Row the other kettlebell to your side 
- Work both sides (8 each side)

Kettlebell Row

Circuit 1

Think lat pull down but even more concentrated. 
The incline position will force more emphasis on the lat muscles. You will FEEL these. 
Keep neck inline with spine and stretch your arm up all the way to then drive your elbow down in a perfect plane 

- reps are per side

Single Arm Incline Lat Pulldown

Abs on Fire! Perform these three exercises with minimal rest in between - rest 30 seconds between rounds

- starting on back with legs straight and arms straight out over chest
- roll all the way up keeping legs straight pressing heels down
- roll all the way down core engaged entire time

Straight leg sit-ups

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- perform 10 reps in each direction

Pull It to the Limit

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