Name: Playbook - Alex Rice - W1/D4 Pull + Abs
Uploaded: 2024-03-29T18:23:03.855Z
Duration: 45 min
Description: W1/D4 Pull + Abs

Mikayla

Hilda

Zhari

Monse

Sara Coop

Ashley

Quick and effective. Bicep curls were TOUGH 💪🏻

Day one of 75 hard!! Love these workouts!

Gabi Miller

Debbie

Really wasn’t feeling a workout today, but I’m so glad I did ! 💪

Valerie

Sarah

Great back workout and my abs were burning by the end of this

Erin Schisler

Alisha

Maria

Cascade33

Hailie

Claire

I really struggle liking arm workouts, but these are just the right variety 🙂

Angela

Natalee Arredondo

Katherine

BACK + BICEPS + ABS

1a. DB Seesaw Row 4 sets | 8-10 (each) reps

SUPERSET
2a. Plank Hold 3 sets | 30-45sec
2b. Bent Over Rear Delt Fly w/ ISO Hold 3 sets | 10-12 (each) reps

3a. Close Grip Bent Over Row 3 sets | 10 reps

SUPERSET
4a. Alt. Bicep Curl / Wide Grip Curl 3 sets | 8-10 (each) reps
4b. Table Top Crunches 3 sets | 12-15 reps

- Hinge forward at the hips until your chest is near parallel to the floor, while staying wide across the chest, letting the weights hang down toward the floor
- Make sure you’re sitting back strong in your hips, glutes, and hamstrings, rather than depending on the strength endurance of your lower back
- Keeping your elbows close to your body and your shoulders down and away from your ears, pull one dumbbell up toward your rib cage using the muscles of your upper back
- As you return that weight to the start position, simultaneously row the other upward so that they pass in midair
- Repeating back and forth for time or reps

Dumbbell Seesaw Row

SUPERSET
3 rounds | 10-12 Bent over rear delt fly w/ ISO hold into 30-45sec Plank Hold

- Lie on the floor and place your elbows directly under your shoulders, firearms on the ground, hands forward of your body
- Slowly lift your torso off the floor by pressing into your forearms and knees
- Contract your core as you raise up, and maintain a neutral neck and spine
- Tuck your toes under and lift your knees so that your body forms a straight line
- Hold this position for desired time

Plank Hold

- Standing with a dumbbell in each hand, hinge forward at the hips into a bent over position
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders, engaging your rear delts
- Hold one dumbbell in this top position as you lower and raise the opposite dumbbell
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over Alt. Rear Delt Fly w/ ISO Hold

SUPERSET

- Hinge at the hips to lean forward, knees should be slightly bent
- Keeping the dumbbells close together, row towards your belly button, keeping your elbows close to your body
- Engage your back as you row the dumbbells up 
- Lower the dumbbells with control

Dumbbell Close Grip Row

SUPERSET
3 rounds | 8-10 (each) Dumbbell Alt. Bicep Curl/Wide Curl into 12-15 Table Top Crunches

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, one regular and one wide, engaging your biceps
- Lower the dumbbells with control and repeat on the opposite diagonal

Dumbbell Alt. Bicep Curl/Wide Curl

- While keeping you back flat on the ground, bring your legs up to 90 degrees, forming a table top
- roll your shoulder off the ground, with hands behind head in a crunching motion
- Lower your shoulders back down, and repeat

Table Top Crunch

W1/D4 Pull + Abs

Angie

Courtney

LOWER WARM UP

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

W1/D1 Heavy Leg Day

Great!!! Sweating like crazy, especially with my sweat band on

Donyale

Mari

Gisele Rigo

W1/D2 Push + Abs

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

Alana

W1/D3 Glutes

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

Jennica

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Jessica

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

Melissa

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

Taylor Martin

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

W6/D2 PUSH + ABS

Erika

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W1/D4 Pull + Abs

Community

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