Name: Playbook - Raquel Santos - PULL DAY (BACK/HAMMIES/BOOTY/BICEPS)
Uploaded: 2023-02-26T01:13:09.947Z
Duration: 60 min
Description: PULL DAY (BACK/HAMMIES/BOOTY/BICEPS)

1️⃣ SUPERSET
- Lat pulldown - 4x12,10,8,8
- KB Sumo squat to upright row - 4x45s

2️⃣ SUPERSET
- Smith machine curtsy lunges - 4x12 each side 
- Hammer curl to press - 4x12

3️⃣ SUPERSET
- Seated row - 3x12
- Cable reverse lunge curl - 3x10-12 each side 

 4️⃣ SUPERSET
- DB RDL - 3x12
- One arm DB row - 3x10-12 each side

Lat pulldown

Do 2 reps of each and keep repeating for time

KB sumo squats to upright rows

Superset 1

Smith machine curtsy lunge

Hammer curl to press

Superset 2

- 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

Seated cable row

reverse lunge and curl (cable or DBs)

Superset 3

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

PULL DAY (BACK/HAMMIES/BOOTY/BICEPS)

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