Name: Playbook - Uzoma Obilor - W2/D2 PULL DAY 🙌🏽
Uploaded: 2022-09-01T11:28:57.076Z
Duration: 100 min
Description: W2/D2 PULL DAY 🙌🏽

1.)Underhand Bent Over Rows (6 X 4-12 reps)
2.)BB Upright Ross (5 X 4-10 reps)
3.)Rack Pulls (5 X 6-12 reps)
4.)DB Shrugs (4 X 10-15 reps)
5.)Inclined DB Curls (5 X 4-15 reps)
6.)Cable Rope Hammer Curls (5 X 6-15 reps)

- 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

Underhand Bent Over BB Rows

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top
- Return the bar back to starting position

BB Upright Rows

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

DB shrugs

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

Inclined DB Curls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

W2/D2 PULL DAY 🙌🏽

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