Name: Playbook - Tia Blackley - Full Body Pull Day
Uploaded: 2023-08-21T23:15:29.219Z
Duration: 60 min
Description: Full Body Pull Day

Here we will be engaging pull movements, both upper and lower body. Deadlifts, back movements, etc. Focus on form, move slow and controlled

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Use either a band or assisted pull up machine

Keep shoulders externally rotated, core tight, squeeze to pull up - bringing your elbows towards your sides, come down as slow as possible

Banded Pull up

Sumo DL + Pull Ups

- form is the same as previous 
- focus here is SLOW, eccentric on the way up
- control the weight, don’t let it control you
- keep your shoulders externally rotated and bring those elbows toward your side and forward

Reduce reps, INCREASE WEIGHT

Eccentric lat pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Like a normal RDL, but you will feel it more in your glutes
- with a wide grip bar, walk back, weight in your heels
- hinge forward, hips going back, keep core stabilized
- pull up with your glutes and hamstrings, keeping chin tucked

Cable RDL

Lat Pull + Curls + Cable RDL

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- This set up controls your form and activation. Keep hip against the bench, knee down, cable set up high
- Attach straps by pulling the cable down to your ankle with your hand
- set up on bench, allow attached ankle to rise forward, then drive it back using your glutes, hold at the back for a second
- focus on mind muscle connection and isolating your glute medius

15 EACH leg

Cable kickbacks

Face Pulls + Kickbacks

Full Body Pull Day

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Full Body Pull Day

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