Name: Playbook - Mariah Henke - W1/D2 WEDNESDAY | Pull Day
Uploaded: 2023-04-14T13:40:25.189Z
Duration: 35 min
Description: W1/D2 WEDNESDAY | Pull Day

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

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

Cable rope hammer curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

W1/D2 WEDNESDAY | Pull Day

Great workout to start this program off! 5⭐️

W1/D2 WEDNESDAY | Pull Day

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