Name: Playbook - Sarah Hryniewicz - W3/D5 Pull
Uploaded: 2023-08-03T17:38:41.206Z
Duration: 45 min
Description: W3/D5 Pull

Today you are focusing on pull movements, meaning you are primarily working your back (lats, rhomboids, traps) and your biceps. You'll notice that this workout starts with pull-ups, this is so that you can go into them as fresh and recovered as possible. If you are utilizing assistance with this movement, challenge yourself to use a little less than you did when you finished with them the other day. If you do not use assistance, focus on controlling the reps to the best of your ability and getting maybe a few more reps on your last set to failure than you did your previous workout.

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down

Wide grip pullups

- 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

Wide grip lat pulldown

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

-palms face out at full extention
-hinge at the elbows and keep them tight to your body 
-lower down with control into starting position

Dumbbell Bicep Curl (supinated grip)

W3/D5 Pull

Perfect number of exercises, great workout, just missing sets/reps for the DB shoulder press.

Heather

Triceps are on fire but amazing workout 🙌

Sydney

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

10/10 could not walk out of the gym after this 🥵

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

W3/D5 Pull

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