Name: Playbook - Sergei Alexei - PULL Day
Uploaded: 2021-01-18T11:45:51.571Z
Duration: 60 min
Description: PULL Day

Alex

That was a tough one but one of the best so far.

Daniel

Felix Figueroa

I've really enjoyed this workout, it was easy to be focused on 💪😎

-Grip just a bit wider than shoulder width
-Elbows slightly forward
-Back is s upright as possible
-Pull in with you elbows
-Do not relax on the stretch
-Do not squeeze you mid back

Cable Lat Pulldown

-Lean forward on the stretch
-As the weight gets closer bright your back upright and squeeze the lats
-Elbows slightly bent
-Lead with elbows

Cable Pull Down

-Slightly lean forward
-Elbows slightly bent but don't move
-Squeeze up with your traps 
-Do not relax at the bottom, come right back up

Barbell Shrugs

-Elbows slight out
-Bring bar to your lower chest
-Back is in between horizontal and upright, find a sweet spot
-Squeeze you mid back

Bent Over Barbell Row

-Hand grip neutral
-Squeeze entire back on the contraction
-Tension throughout entire movement

Machine Row

-Keep entire back flexed and tight throughout the movement
-Really squeeze entire back when you are upright

Dumbell Back Extention

-Neutral grip
-Keep elbow still at the side
-Squeeze in with the bicep
-Don't relax at the bottom

Dumbell Hmmer Curl

-Can use machine or free weight
-Do not lean forward
-Really feel and keep tension on the stretch
-Come up to a full contraction

PULL Day

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