Name: Playbook - Will Howell - W2/D2 Pull
Uploaded: 2023-08-14T20:01:14.013Z
Duration: 45 min
Description: W2/D2 Pull

- With a kettlebell
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB Deadlift

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB Bicep Curls

- Place heels on top of stability ball
- Bring your heels towards your glutes
- Release the contraction with a slow controlled motion
- Focus on engaging your hamstrings

SB Leg Curls

W2/D2 Pull

W1/D1 Push

W1/D2 Pull

W1/D3 Full Body

W2/D1 Push

W2/D3 Full Body

W3/D1 Push

W3/D2 Pull

W3/D3 Full Body

W4/D1 Push

W4/D2 Pull

W4/D3 Full Body

W5/D1 Push

W5/D3 Full Body

W6/D1 Push

W6/D3 Full Body

W7/D1 Push

W7/D3 Full Body

W8/D1 Push

W8/D3 Full Body

W2/D2 Pull

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