Name: Playbook - Taylor Ferringer - W1/D2 Pull
Uploaded: 2023-03-15T03:05:06.447Z
Duration: 75 min
Description: W1/D2 Pull

Warm Up - 

   Resistance Band Mid Row

Working Sets -

   Conventional Deadlift
   Neutral Lat Grip Pull-down
   Bent Over Barbell Row
   Weighted Pull Ups

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band mid row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- 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

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

Weighted pull-ups

W1/D2 Pull

JP Johnson

Mikel

W1/D1 Push

The videos isn’t loading,but still good workout plans,i feel good

Thnayan

W1/D3 Legs

W1/D4 Upper

W1/D5 Lower

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

W3/D5 Lower

W3/D6 Rest Day

W3/D7 Rest Day

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Upper

W4/D5 Lower

W4/D6 Rest Day

W4/D7 Rest Day

W5/D1 DELOAD Push

W5/D2 DELOAD Pull

W5/D3 DELOAD Legs

W5/D4 DELOAD Upper

W5/D5 DELOAD Lower

W5/D6 Rest Day

W5/D7 Rest Day

W6/D1 HEAVY Push

W6/D2 HEAVY Pull

W6/D3 HEAVY Legs

W6/D4 Upper

W6/D5 Lower

W6/D6 Rest Day

W6/D7 Rest Day

W7/D1 HEAVY Push

W7/D2 HEAVY Pull

W7/D3 HEAVY Legs

W7/D4 Upper

W7/D5 Lower

W7/D6 Rest Day

W7/D7 Rest Day

W8/D1 MAX Push

W1/D2 Pull

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