Name: Playbook - Raquel Santos - Pull Day + Optional HIIT/Plyo
Uploaded: 2024-03-21T05:32:58.725Z
Duration: 65 min
Description: Pull Day + Optional HIIT/Plyo

1️⃣ Superset
- Jumping pull ups - 4x6-8
- Hanging bent knee toes to bar - 4x6-8

2️⃣ Cable Triset
- Cable rope triple pause pullover - 3x8-10
- Cable rope seated high row - 3x10-12
- Cable rope squatted concentration curls - 3x15-20

3️⃣ Superset
- Wide grip lat pulldown - 4x15
- Seated DB curls - 4x12

4️⃣ Optional HIIT/Plyo Circuit - 3x45-60s on/30s rest 
- Plank plank throughs
- Explosive KB deadlift into box jump 
- DB snatch, right side
- Jumping lunges 
- DB snatch, left side
- Plank shoulder taps

Jumping pull ups

Hanging bent knee toes to bar

Superset

Cable rope triple pause pullover

Cable rope seated high row

Cable rope squatted concentration curls

Cable Triset

- 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

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

3x45-60s on/30s rest 
- Plank pull throughs
- Explosive KB deadlift into box jump 
- DB snatch, right side
- Jumping lunges 
- DB snatch, left side
- Plank shoulder taps

KB plank pull through

Explosive KB deadlift into box jump

DB snatch, right side

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

DB snatch, left side

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Pull Day + Optional HIIT/Plyo

More workouts from Raquel Santos