Name: Playbook - Samantha Skolkin - Week 2 Day 2
Uploaded: 2021-09-28T18:15:32.366Z
Duration: 45 min
Description: Week 2 Day 2

Grab the bar with your palms facing forward with a wide grip

Lean back slightly to around 30 degrees, keeping your chest up 

Bring the bar down to your upper chest engaging your back as you pull

Pause and return to the initial position. Repeat for prescribed amount of sets and reps.

WG Lat Pull Down (assisted if needed)

Grab the V-bar with the palms facing each other

Stick your chest out and lean back slightly

Using your lats, pull the bar down as you squeeze your shoulder blades

Pull down towards the top of your chest

Pause and return to the initial position

Close Grip Lat Pull Down

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully engaged, arm fully extended and chest out. 
(You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.

Drop your shoulders and avoid pinching or shrugging your neck.

Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Slowly release the bar back to the start and repeat for the prescribed amount of reps!!

Unilateral Neutral Grip Lat Pull Down

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 Dumbbell Row

Start by grabbing the bar with a double underhand grip, slightly outside shoulder width.

Hinge over by pushing your hips back with your core braced and shoulders retracted to protect your spine. Keep your back flat.

The bar should sit slightly below the knee as long as the lower back stays flat and the core fully engaged.

Drive the elbows back until they’re even with your body and the bar near your abdominals.

Remember to stick your chest out while pulling the shoulders down and back.

Squeeze for maximal muscular contraction and then slowly lower the weight under control to the starting position.

Repeat for prescribed amount of reps.

Week 2 Day 2

More workouts from Samantha Skolkin