Name: Playbook - Sion Monty - Pull
Uploaded: 2022-06-29T03:21:56.776Z
Duration: 45 min
Description: Pull

Keith

Deadlift Hex Bar

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

Lever Seated row machine (double)

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Lat Pulldown (underhand grip)

- Pull the attachment in towards your body with a neutral grip
- 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 V-bar cable row

Superset

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Pull

Community

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