Name: Playbook - Livin Toned - Pull day 1
Uploaded: 2022-05-23T17:33:29.205Z
Duration: 90 min
Description: Pull day 1

it’s a lot more intense once you reduce the sets and focus on your movement which i wasn’t doing before so 👍🏿

Albert

Great workout! I feel my back is gonna be sore tomorrow

BIG BACK ATTACK! 🦍

With back being a big focus od this training block, we are going to be growing huge and getting much stronger in the process. 

It’s one bicep exercise but don’t worry, we have a lifetime to grow those, so in the next training block we will focus more on bicep growth. 

So let’s focus on this block!

First you need to find a bench height to latch the arm path to hit your upper-back. The best position for your upper-back is your arms flared out by your side, with enough space to really squeeze your shoulder blades together.  

Make sure you don’t use momentum to pull the weight

Chest supported row (upper-back)

Make sure you arm doesn’t go above your head, you need your arm to be raised to maximum 120 degrees from its starting position (pointing to the ground)

Keep your core braced at all times

Focus on driving your elbow into your hips

Lat pulldown

Don’t rotate your torso 

Keep a SLIGHT forward lean at the hips and focus on on pulling your elbows to your hips. Don’t focus on squeezing your shoulder blades together, rather you need to keep your shoulder pushed down and elbows towards your hips. 

Also keep your elbows tucked and close to your body

Cable row (Lat focused)

Take a wide grip and lean slightly backwards

The aim is to squeeze your shoulder blades as hard as possible and make sure you’re not swinging or using momentum to move the weight

Pulldown

Make sure your elbow is firmly planted and stable, give a good squeeze at the top of the curl

Cable bicep curls (shortened position)

We are trying to pull tour knees to our face, and the will get your spine to bend and that’s what we need when we are trying out and! Spine bending. So don’t just do the first half of the rep where you bring your knees up 90 degrees up. Make sure you go all the way up

Knee raises

Pull day 1

Julie

Leg day 1

Push day 1

Leg day 2

Quite intense, focusing on mind-Muscle connection when doing this was worth it! 10/10 would recommend

Pull day 1

Community

More workouts from Livin Toned