Name: Playbook - Sara Garavuso - W3 Pull Day : Back & Biceps
Uploaded: 2022-10-03T11:54:40.577Z
Duration: 60 min
Description: W3 Pull Day : Back & Biceps

-Increase weight
- core engaged
- feet hip width apart
- lats and shoulders depressed 
- hips hinged back 
- neutral spine 
- hands outside of legs 
- push away from the floor

Conventional Deadlift

- Support yourself using your opposite arm, knee on bench and other leg on ground (tripod)
- Row dumbbell to your hip while retracting your shoulder back 
- Create a “C” motion when you row 
- bring DB back to ground for a dead stop 
- 10R per arm

Dead stop Dumbbell single arm row

-Increase weight
- Grab the bar just outside shoulder width 
- hands around bar with thumbs not around the bar 
- Pull down towards the top of your chest just below your chin
- Keep your elbows going straight down to stay inline with wrists
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

-Increase weight
- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Increase weight
- alternate between palms facing each other and palms facing you
- shoulders are down 
- only raise arms to height of shoulders do not over extend

Prone Dual Rear Delt Reverse Fly

DB Bicep Curl

Superset A

- using a preloaded or barbell 
- you are completing 7R at each height/hand grip so 21R total 
- 7R @ low to mid ( just up to 90 degrees)
- 7R @ mid to high (take a close grip hold)
- 7R @ full reps (normal grip inline with shoulders)

21s 3-Way Bicep Curl

W3 Pull Day : Back & Biceps

Fawn

W3 Quads & Glutes

Elaine

W3 Glutes

An amazing quad and glute pump! Love this circuit!

W3 Hamstrings & Glutes

Killer arm workout. It’s hard to now hold my 2 1/2 month old to feed him!

Alexandra Littlefield

It feels like we pushed a school bus uphill! Success! 🙌

W3 Pull Day : Back & Biceps

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