Name: Playbook - Samantha Skolkin - Week 2 Day 1
Uploaded: 2021-09-28T18:15:16.007Z
Duration: 45 min
Description: Week 2 Day 1

Hold the bar just outside shoulder width and hang at full arm extension

Keeping your body straight, contract your late to pull yourself up as high as you can, driving your back knows down

Lower with a slow controlled motion

 *Bodyweight Pull-up*
 Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.

Engage your core, and pull your body straight up without swinging.

Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down

Lower with a slow controlled motion

Pull-Ups (assisted if needed)

Use the V-bar and attach it to the cable machine and sit down

Place your feet on the platform or crossbar provided with knees slightly bent and arms extended straight

Lock your knees, tighten your spine, and retract with your shoulder blades and flex the elbows

Once you reach a 90-degree angle from your legs, return to start position

Repeat for the recommended amount of repetitions

Close Grip Seated Cable Row

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Bent Over DB Row

Sit on the machine and place the front of your torso on the support pad.

Then, grab the left handle and hold onto the chest pad with your right hand for support.

Now, pull the weight back and squeeze.

Return to the starting position with arm extended forward.

Repeat for the prescribed number of reps and don’t forget to switch arms!

Week 2 Day 1

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