Name: Playbook - Raquel Santos - Aquarius Pull Day 2 (Back/Bis)
Uploaded: 2023-02-26T01:13:10.103Z
Duration: 60 min
Description: Aquarius Pull Day 2 (Back/Bis)

Tues 1/31/23

1️⃣ Superset
- Jumping Pull up - 5x4-6 (modification: band assisted pull ups)
- Hanging bent knee toes to bar - 5x6-8 (modification: hanging knee tucks or reverse crunches)

2️⃣ Barbell deadlift- 4x12,10,8,6 (increasing weight each set)

3️⃣ Superset
- Single arm KB pullover deadbug - 3-4x10 each side 
- Single arm cable high curl - 3-4x10 each side 

4️⃣ Triset
- Alternating lat pulldown (twisting grip) - 3x20
- Single arm seated hammer curl - 3x10-12 each side 
- Straight arm lat pulldown - 3x30

Jumping pull ups

Hanging bent knee toes to bar

Superset

- 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

Single arm KB pullover deadbug

Single arm cable high curl

Alternating lat pulldown (twisting grip)

Seated single arm hammer curl

Straight arm pulldown

Triset

Aquarius Pull Day 2 (Back/Bis)

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

Aquarius Pull Day 2 (Back/Bis)

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