Name: Playbook - Taylor Hansen - Pull Day
Uploaded: 2023-11-28T00:49:22.166Z
Duration: 45 min
Description: Pull Day

Switched up some movements to make this an at-home workout. Jumping pullups for the lat pull down,  and db bentover rows for the inverted row.  Can't wait to do this at the gym next time.  Great workout! 💖

Somer

Spend 5-10 minutes warming up to prepare your body for the workout and to help prevent injury.
Recommendation:
3-5 minutes of cardio of choice
3-5 minutes of dynamic stretches and warming up with light exercises

After your workout focus more on static stretches to cool down.

** Static stretches are those in which you are still and hold a single position for period of time, up to about 45 seconds.
** Dynamic stretches are those in which you are moving in a stretch.

- 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 wide overhand 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

Wide grip overhand lat pulldown

- 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

Inverted row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Pull Day

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