Name: Playbook - Suzanne Svanevik - Pull Workout
Uploaded: 2022-12-04T11:53:03.159Z
Duration: 70 min
Description: Pull Workout

Heather

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Lie facedown on a flat bench
- Grasp the barbell with a pronated grip.
- Grip width should be wider than shoulder width.
- Pull the bar upward toward the bench just beneath your lower chest/upper abdomen and touch the bench with the barbell

Flat bench barbell row

- Grab the bar with your palms facing forward with a medium 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

Lats pull down medium grip

- Pull the attachment in towards your body with a wide 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 wide grip cable row

- From a seated position with the bench with an incline 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

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

Seated incline dumbbell hammer curl

Pull Workout

Legs And Glutes Workout

Dominique Walker

Push Workout

My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

Pull Workout

Community

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