Name: Playbook - Alex Rice - W5/D4 PULL + ABS
Uploaded: 2024-03-29T18:23:04.012Z
Duration: 45 min
Description: W5/D4 PULL + ABS

Arms are noodles and abs are sore. Very satisfying workout

Jessica

Natalee Arredondo

1a. Dumbbell Underhand Single Arm Row 4 sets | heavy 5-7 (each) reps
**If you don't have heavy enough weights for this, aim for 10 reps

SUPERSET
2a. Alt. wide grip curl / bicep curl 3 sets | 8-10 (each) reps
2b. Crossbody mountain climbers 3 sets | 12-15 (each) reps

3a. DB pullover 3 sets | 10-15 reps

SUPERSET
4a. Alt. hammer curls- heavy 3 sets | 6-8 (each) reps
4b. Reverse Crunch 3 sets | 10-15 reps

5a. Plank Lat Reach 2-3 sets | 30 seconds

- Start with back flat and dumbbell in one arm, palms facing forward 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell Underhand Single Arm Row

SUPERSET
2a. Alt. wide grip curl / bicep curl 3 sets | 8-10 (each) reps
2b. Crossbody mountain climbers 3 sets | 12-15 (each) reps

- 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

- Start in a high plank position 
- Drive your knees toward the opposite elbow one at a time back and forth 
- Increase speed as you feel comfortable

Crossbody Mountain Climbers

SUPERSET

- 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 small bend on the shoulders
- 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 head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

SUPERSET
4a. Alt. hammer curls- heavy 3 sets | 6-8 (each) reps
4b. Reverse Crunch 3 sets | 10-15 reps

- 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

- 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

MODIFY: place hands on higher surface like a bench or counter top

- Hands directly under your shoulders
- Back is not completely flat, upper back slightly rounded to engage your core
- Keep entire body tight as you hold position
- With a straight arm, reach diagonal and back engaging your rear delts / upper back
- Alternate sides

Plank Lat Reach

W5/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

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

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

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!

Erin Schisler

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!

W5/D4 PULL + ABS

Community

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