Name: Playbook - Alex Rice - W4/D4 PULL + ABS
Uploaded: 2024-03-29T18:23:03.984Z
Duration: 45 min
Description: W4/D4 PULL + ABS

Zhari

Sara Coop

Rachel

Awesome upper body + core combined! Do you have a substitution for supermans? I struggle with these ones (due to pressure in my abdomen when lying on my stomach). I get thru the first few okay and then it becomes uncomfortable to where I can’t focus on proper form.

Jenn

I love doing these workouts so much I love the videos and break down of form.

Emily Everett

Melissa

Jessica

Ileanna

Great workout and loved the mixture of abs included on this workout

Erin Schisler

Loved this workout! Definitely felt the burn! 🥵👏🏼

Natalee Arredondo

Tara Derr

The downward dogs made me feel strong!! 💪🏼 I was able to do them and they felt good with the stretch!  Good workout.

Stephanie Decker

Ciara Martin

Back, Biceps, and Abs!
If you need to save time, get rid of the ab exercises

1a. Elbow downward dog  3 sets | 10-12 reps

2a. Underhand row 4 sets | 6, 6, 10, 10 reps (2 heavier sets and 2 lighter sets)

SUPERSET
3a. Single arm bent over row 3 sets | 6-8 (each)  3b. alternating bicep curls 3 sets | 8-10 (each) reps

4a. (abs) Side plank T raises 2 sets | 10 (each) reps

SUPERSET
5a. Supermans w/ pulldown 3 sets | 12-15 reps
5b. Close grip bicep curls 3 sets | 10-12 reps

6a. (abs) Bicycle crunches 2 sets | 30-45sec

- Starting in an elbow plank position
- Push back using your lats into a downward dog position
- Pause at the top, and return to elbow plank
- The goal is to use your lats to move you through this exercise

Elbow downward dog

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

Dumbbell Bent Over Row (Underhand)

SUPERSET
6-8 (each) single arm row into 8-10 (each) alternating hammer curls

- 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

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

Dumbbell Alternating Hammer Curls

SUPERSET

- Start in an elbow side plank
- Holding a dumbbell out to your side forming a "T"
- Engaging your core, lower the dumbbell down in front of you, slowly rotating your body inward with the dumbbell
- Using your back muscles, raise the dumbbell back into the starting "T" position

Side Plank T Raises

12-15 Supermans w/lat pulldown into 10-12 close grip bicep curls

- Lying on the ground face down, arms extended overhead
- Raise your upper body and lower body of the floor, engaging your glutes
- Pause at the top
- Pull your arms down and back, engaging your lats 
- Extend your arms back to overhead before lowering back down to starting position

Superman w/ Lat Pulldown

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Dumbbell Close Grip Bicep Curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

W4/D4 PULL + ABS

Angie

Debbie

Courtney

LOWER WARM UP

Monse

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

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

Arisa

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

Alea

W2/D3 GLUTES

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  🔥🔥🔥🔥

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

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!

W4/D4 PULL + ABS

Community

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