Name: Playbook - Mariah Henke - W2/D2 WEDNESDAY | Pull Day
Uploaded: 2023-04-14T13:40:25.204Z
Duration: 30 min
Description: W2/D2 WEDNESDAY | Pull Day

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

-Stand holding a barbell with your palms facing up. 
-Bend your knees slightly and lean forward by bending at the waist.
-Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. -Slowly lower to the starting position.

Underhand grip barbell bent over row

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- Lying on the floor gripping the rope
- Curl the rope up towards your shoulders
- With control extend your arms back to starting position

Cable lying rope bicep curls

Superset

W2/D2 WEDNESDAY | Pull Day

Great workout to start this program off! 5⭐️

Dylan

W2/D2 WEDNESDAY | Pull Day

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