Name: Playbook - sam sansudsavat - W1/D2 PULL back
Uploaded: 2023-03-23T16:05:06.268Z
Duration: 45 min
Description: W1/D2 PULL back

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- 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

- Pull keeping your elbow close to your body
- Neutral grip
- Engage your lat as you pull

Single arm seated row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

W1/D2 PULL back

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