Name: Playbook - Alex Rice - W3/D4 PULL + ABS
Uploaded: 2024-03-29T18:23:03.956Z
Duration: 45 min
Description: W3/D4 PULL + ABS

Marissa Montilva

Sarah Zabawa

Stephanie

Erin Schisler

Natalee Arredondo

Definitely felt stronger today!!!  Felt good!

Stephanie Decker

PULL + ABS!!

1a. Single Arm Bent over row 4 sets | 8-10
SUPERSET
2a. Hammer Curls 3 sets| 6-8*heavy reps
2b. Reverse Crunches 3 sets | 10-15 reps
SUPERSET
3a. Close grip bent over row 3 sets | 10-12 reps
3b. Elbow Rocking Plank (forward/back) 2 sets | 30-45sec + 1 set | failure

4a. DB pullover 3 sets | 10-12 reps
**substitute for pull ups (or assisted) if you have a pull up bar at home - to failure**

- 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

8 hammer curls (grab a challenging weight for these) into 10 reverse crunches

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing each other (turned inward)
- Curl the dumbbells up engaging your bicep as you curl
- Lower the dumbbells with control

Dumbbell Hammer Curls

- Place your arms extended under your glutes 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Lower your legs back down in front of you (the straighter your legs the more challenging it is)

Reverse crunches

SUPERSET

10-12 close grip db row into 30-45sec elbow rocking plank (forward/back) **last set of planks to failure

- Hinge at the hips to lean forward, knees should be slightly bent
- Hold the dumbbells squeezed together
- Pull the dumbbells up toward your torso, 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

- Start with an elbow plank position 
- Push your body forward keeping your core engaged
- Push your body back into starting position and repeat sequence

Elbow plank rock (forward to back)

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a slight bend at the elbow
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the end you’re holding reaches around the same height as your head, you should feel a stretch in your latissimus dorsi 
- Bring the dumbbell back to the starting position keeping your arms extended and your core engaged

Dumbbell Pullover

W3/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

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

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! 🥵

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!

W3/D4 PULL + ABS

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