Name: Playbook - Roedel Mims - Pull Day
Uploaded: 2022-12-19T15:03:09.302Z
Duration: 90 min
Description: Pull Day

Kent

Jordyn

My current pull day routine -
Light warm up
Prime the muscles
Heavy lift
Supplemental and accessory lifts
Core

Incline = 6
Speed = 2.5 - 3.5

Set treadmill incline and walk at a brisk pace

Treadmill - Incline Walk

- Stand with feet shoulder width apart
- Squat down until thighs are parallel to the floor
*Keep feet firmly planted and don’t let your knees cave inward

Bodyweight Squat

RPE = 3 or 4
- Stand tall with light resistance band in your hands, palms facing up
- Tension the band and hold it chin high
- Pull the band apart and tap your chest
- Slowly bring your hands back to the starting position
* Keep your arms fully extended throughout the entire movement
** Moving your hands close to the end of the band makes it easier, moving your hands closer together makes it harder

Banded Pull Apart

RPE = 7
(Start light and build up to heavier weight)
- Start with feet around shoulder width and bar over your midfoot
- Keep your chest up and shoulders back (lift proud) then push your butt back and lower down until you can touch your knees but without bending your knees
- Squat down the rest of the way until you can grab the bar with extended arms
- Take a deep breath and brace your core and squeeze your lats (bring your shoulder blades down and back together)
- Shoot your hips forward and raise your chest high as you stand tall
- Take a deep breath and brace and reverse the movement as you repeat the steps to slowly lower the bar to the floor
* Keep the bar close to your shins and keep contact with your thighs throughout the entire movement
** Breathing, bracing, and maintaining good posture and form throughout the movement is essential to help prevent injury with this exercise **

Romanian deadlifts

RPE = 8
- Stand tall with your chest up and shoulders back (lift proud), knees slightly bent, and hold the bar with your hands palms up and just inside shoulder width
- Tuck your elbows in front of and tight to your ribs
- Curl the bar up towards your chin and lower the bar back down slowly
* Stay in control of the weight throughout the entire movement 
** Do not rock, lean, or flare your elbows out in order to get the bar up

Barbell Curls

RPE = 5 or 6
- Stand tall (lift proud) and hold the dumbbells down by your side
- Curl the dumbbell up towards your shoulder rotating your pinky upwards
- Slowly lower dumbbell and repeat on the opposite side
* Keep elbows fixed or tight to your ribs throughout the movement
** Do not rock or swing the dumbbells, stay in control

Alternating DB Curls (Supinated)

RPE = 7
- Using row attachment sit back and extend arms out in front then lean back slightly
- Pull cable towards your belly button squeezing shoulder blades together
- Slowly extend arms back to starting position while maintaining posture

Cable Rows

RPE = 6
- Using the rope attachment extend your arms out in front of you, set your feet shoulder width apart, and lean back slightly
- Draw your elbows back and pull the cable towards your face squeezing your shoulder blades together
- Rotate your wrists back towards your ears and slowly extend your arms back out in front to the starting position
* Try to make a 90 degree angle with your arms when you pull the cable back

Face pulls

- Grab the bar outside shoulder width and with an overhand grip 
- Pull yourself up bringing your elbows to your ribs
- Once your chin is above the bar lower slowly until your arms are fully extended
* Keep core tight and don’t jump or kip to get yourself up

Pull Day

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