Name: Playbook - Sophia Cepero - Pull up workout #2
Uploaded: 2024-01-10T17:58:56.311Z
Duration: 30 min
Description: Pull up workout #2

Increase your pull up game with this workout. Complete at least once per week but twice is better.

* Begin from a dead hang from the bar. 
* Pull your scapula down and back, while keeping your arms as straight as possible.
* Return to starting position and pause before starting again.

Scapular pull ups

-Start from the top of the pull up bar. 
-Slowly lower yourself down, engaging all the muscles on your back.
-Lower for at least 5 seconds, aiming for 10 seconds. 
-Return back to the top of the bar and begin another rep.

Eccentric pull up

-Adjust the cable machine so that you can comfortably feel a stretch in your lats at the top of the rep.
-Perform the exercise on your knees.
-While keeping your arms straight pull the bar down.
-Reverse the movement by controlling the bar until it reaches the starting position. 
-Increase weight after the first set

Kneeling Pull Down

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
-As you progress with this movement lower the bar height and make your body more parallel to the ground

Pull up workout #2

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