Name: Playbook - Raquel Santos - Pull Day (Back/Bis/Core)
Uploaded: 2024-03-21T05:32:58.770Z
Duration: 70 min
Description: Pull Day (Back/Bis/Core)

Tues 2/7/23

1️⃣ Superset
- Pull up - 5x5
- Hanging toes to bar or knee tucks - 5x6-8

2️⃣ Triset
- Hollow hold DB pullover - 4x8-10
- Barbell curl - 4x8-10
- Landmine meadows row - 4x8-10 each side

3️⃣ Triset
- 1.5 rep Straight arm lat pulldowns (supinated grip into pronated grip) - 3x8 supinated grip into 8 pronated grip
- Seated single arm neutral grip pulldown - 3x12 each side 
- Hammer spider curls - 3x15 (5s hold on first and last reps)

Optional Back/Booty/Core Finisher: 
3-5 rounds 
- Reverse crunches x15
- DB RDL row to curtsy lunge x8 each side (16 total)
- B-stance DB hip thrust x12-15 each side

Pull ups (bodyweight, assisted, or weighted)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

*weight optional

Hanging knee tucks

Superset 1

Hollow hold dumbbell pullover

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Landmine Meadows row

Triset

1.5 rep straight arm lat pulldown (supinated to pronated)

Seated single arm neutral grip pulldown

Hammer spider curls

Pull Day (Back/Bis/Core)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

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

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

Pull Day (Back/Bis/Core)

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