Name: Playbook - Patrick Dodds - WEEK 3 Pull Day 5
Uploaded: 2023-11-13T16:11:04.967Z
Duration: 90 min
Description: WEEK 3 Pull Day 5

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

Conventional deadlift

Weighted pull ups

- Turn around on a lat pulldown and perform a close grip pulldown
- Pull to upper chest and retract your shoulder blades

Close grip pulldown (reverse)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

SA Seated cable row

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

Close grip rope curls

Superset

Have a good incline and nice pace to maximize the finisher

Treadmill incline walk

WEEK 3 Pull Day 5

WEEK 3 Pull Day 5

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