Name: Playbook - Sierra Flint - Pull & Core
Uploaded: 2023-07-12T20:36:47.778Z
Duration: 44 min
Description: Pull & Core

Sierra

Pull-ups

- 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 cable row

Plate curl

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Lying on the ground face down with weights held overhead
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Pull the weights toward your upper chest creating added tension in the band
- Extend your arms back to overhead

superman w/ lat pulldown

Superser

Physio ball forearm circles

Physio ball pass

Physio ball knee tucks

CORE

Pull & Core

Chest, Arms & Core

Back & Shoulders

Chest, arms & Core

Chest & Arms

Push

Back, Bi’s & Core

Push - Chest, Tris & Shoulders

Total Upper Body

STRONG Back & Bis

Chest & Tris

1/4 Chest & Triceps & Core

1/2 Back & Biceps

1/16 Back & Biceps

1/18 Chest & Triceps

1/23 Back & Biceps

Chest, Triceps & Conditioning

Back & Biceps

4/18 Back & Shoulders

4/20 Chest & Arms

Pull & Core

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