Name: Playbook - Emily Samuel - W2/D1 Pull
Uploaded: 2023-10-08T00:13:31.872Z
Duration: 30 min
Description: W2/D1 Pull

DAY1  -PULL DAY

4 ROUNDS
A1. Bent over Supine rows x 12
A2. SA bench supported rows x 12
A3. Reverse flies x 12
A4. Plank pull through x 12

3 ROUNDS
B1. Bent-Over Dumbbell Isometric Hold With Opposite Row x 12
B2. Renegade rows x 12
B3. Banded seated rows x 12 w/ 5 sec hold 
B4. Russian twists x 12

6 ROUNDS:
40 SEC WORK / 20 SEC REST
C1. Burpees 
C2. Knee to elbow plank

-Hinge at your hips keeping a neutral spine 
- with an underhand grip on the dumbbells, drive your elbow to the midline of your back 
- keep your core engaged

Underhand/Supine bent over rows

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- start in a high plank position
- take your right arm and grab the kettlebell from your left side- to your right side 
- take your left arm and grab the kettlebell from your right side to your left 
- do not wiggle your hips during this process
-repeat until desired reps or time

Kb plank pull through

CIRCUIT A

Bend over, while holding an isometric hold in one arm, row the opposite arm for desired time or reps. Then switch

Bent over DB iso hold w/ opposite row

Be in a plank position, alternate rowing the dumbbells while keeping the hips stable

Dumbbell plank row/Renegade row

Row the band 5X explosively, then hold isometric row for 5 seconds (repeat 3X)

Banded seated rows w/ 5 sec hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

CIRCUIT B

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

W2/D1 Pull

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