Name: Playbook - Madi Ditler - W1/D5 Pull
Uploaded: 2023-10-06T02:53:50.957Z
Duration: 56 min
Description: W1/D5 Pull

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar Rows

- From a half kneeling position
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

SA Cable Row

- Pull the rope attachment toward the face, elbows going wide and pulling with the rear delts
- Lower the weight with control

Rope Face Pulls

- Grasp the handle with an underhand grip
- Curl the handles up toward the shoulder, engaging your bicep
- Lower the weight with control
- Complete desired reps then repeat on the opposite side

SA Cable Bicep Curl

- Hold the rope with your palms facing each other 
- Engage your biceps as you curl the rope up
- Pause at the top and lower slowly

Cable Rope Hammer Curls

W1/D5 Pull

W1/D1 Glutes & Hamstrings

W1/D2 Upper & Core

W1/D3 Quads

W1/D4 Push & Core

W2/D1 Glutes & Hamstrings

W2/D2 Upper & Core

W2/D3 Quads

W2/D4 Push & Core

W2/D5 Pull

W3/D1 Glutes & Hamstrings

W3/D2 Upper & Core

W3/D3 Quads

W3/D4 Push & Core

W3/D5 Pull

W4/D1 Glutes & Hamstrings

W4/D2 Upper & Core

W4/D3 Quads

W4/D4 Push & Core

W4/D5 Pull

W1/D5 Pull

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