Name: Playbook - Livin Toned - Pull day 2
Uploaded: 2022-05-23T18:16:35.757Z
Duration: 90 min
Description: Pull day 2

Albert

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

Big back day again and this time we are growing that upper-back! 

A stable and strong upper-back sets the basis for overall body strength so give this your all. 

Train close to failure and get STRONG!

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)

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

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)

Make sure you are pulling the cables back at about roughly a 45 degree angle (from your arms natural position facing the floor)

Rear delt cable flys

Take a few steps out of the cable racks, allow your arms to stay behind your body, lock your elbows in position and curl with your arms behind your body

Facing away bicep curls

Pull day 2

Julie

Leg 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 👍🏿

Pull day 2

Community

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