Name: Playbook - Alex Rice - W2/D4 PULL + ABS
Uploaded: 2024-03-29T18:23:03.891Z
Duration: 45 min
Description: W2/D4 PULL + ABS

Jessica

Hayley

Erin Schisler

Vanessa

BACK + BICEPS + ABS

1a. Dumbbell Underhand Row 4 sets | 8-10

SUPERSET
2a. single arm rows 3 sets | 8-10 (each)
2b. side plank crunches  3 sets | 10 (each) reps

SUPERSET
3a. DB 21's 1-2 sets | 21 reps *see exercise description
3b. Plank shoulder taps 1-2 sets | 10 (each) reps

4a. Bent over rear delt fly 3 sets | 12 reps

- Remain bent over at about 45degrees
- With an underhand grip, pull your elbows back and bring the dumbbells towards your hips
- Avoid using your arms in this exercise, let your back do the work

Underhand Grip Dumbbell Row

SUPERSET
8 (each) Single arm row into 10 (each) side plank crunches

- Hinge forward at the hips until your chest is parallel to the floor, one hand on the bench and the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up toward your hip, hinging at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

- Keep your elbow underneath your shoulder, modify by keeping one knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

SUPERSET

SUPERSET
DB 21's into 10 (each) reps shoulder taps

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full range curls
Equaling 21 total reps 💪🏻

Dumbbell 21’s

- Begin in a push up position
- Lift one arm off the ground and tap the opposite shoulder, repeat on other side
- the goal is to complete this with as little movement as possible

Plank Shoulder Taps

- 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
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Fly

W2/D4 PULL + ABS

Angie

Debbie

Courtney

LOWER WARM UP

Monse

Sara Coop

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

Jazmin Cardoza

UPPER WARM UP

Zhari

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

Mikayla

Hilda

W1/D4 Pull + Abs

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

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

Angela

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! 🥵

Natalee Arredondo

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!

W2/D4 PULL + ABS

Community

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