Name: Playbook - BondFit . - Full Body Pull 2
Uploaded: 2023-11-21T23:13:33.599Z
Duration: 65 min
Description: Full Body Pull 2

Sarah

It’s pull day! Working the backside of the body: back, biceps, hammies, and lats

- Hinge over with flat back and shoulders back. 
- row the bar to your chest while staying hinged over
- if you start lifting up to much to jerk the bar up, go down in weight

Barbell Back Row

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Place chest into pad, grab handles and pull elbows back.

Back Row (machine)

- underhand grip grab the bar and pull down squeezing the lats

Reverse Grip Lat Pulldown

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- overhand grip on the bar 
- curl up and work the forearm

Zombie Curls

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Bicep + Zombie Curls

- starting with 7 bottom half curls 
- move to 7 top half curls 
- then 7 full curls

Barbell bicep curls (21s)

Back Extentions

Hamstring roll out (yoga ball)

Back Extentions + Hamstring Rollouts

Full Body Pull 2

Nicole

It was hard because I’m not good at pull ups

Seven

Natalia

Full Body Pull 1

Great workout! I could do everything but the 35 push-ups! I got to 22 push-ups, but I’ll keep trying harder and harder each time until I get to 35 :)

Full Body Pull 2

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