Name: Playbook - ROSIE ELIASON WELLNESS - W5/D5 UPPER BODY - Pull Focus + Conditioning
Uploaded: 2022-10-27T18:27:17.455Z
Duration: 60 min
Description: W5/D5 UPPER BODY - Pull Focus + Conditioning

Pull Day! We are starting with barbell rows, lots of lat work to follow and finishing with some bike sprints!

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Reverse Incline Rows

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Reverse Incline Mega Set

- Pull the band towards your face with elbows flared outward

Banded Face pulls

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

Face Pulls + Lat Pulls

- Work for time, distance, or calories
- Increase speed as comfortable

W5/D5 UPPER BODY - Pull Focus + Conditioning

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