Name: Playbook - Alex Rice - W6/D4 PULL + ABS
Uploaded: 2024-03-29T18:23:04.072Z
Duration: 45 min
Description: W6/D4 PULL + ABS

Zhari

Melissa

Natalee Arredondo

Leslie

LET'S TRAIN BACK, BICEPS, AND ABS!!! If you are short on time, take out the ab superset!

1a. DB Underhand Bent over row 4 sets | 12, 10, 8, 6 reps
**increase weight as you go down in reps
*If you don't have heavier weight to choose from aim for 10 reps

2a. Elbow downward dog 4 sets | 10-15 reps

SUPERSET
3a. Seesaw row 3 sets | 8-10 (each) reps
3b. Bicep curl w/ ISO hold 3 sets | 8-10 (each) reps

4a. DB bent over rear delt fly 3 sets | 12-15 reps

5a. DB 21's 2 sets | 21 reps
**7 top half curls, 7 bottom half curls, 7 full curls

AB SUPERSET
6a. Rocking Plank (side to side) 3 sets | 10-12 (each) reps
6b. Single Side bicycle crunch 3 sets | 10-12 (each) reps

- 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)

- 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

SUPERSET
3a. Seesaw row 3 sets | 8-10 (each) reps
3b. Bicep curl w/ ISO hold 3 sets | 8-10 (each) 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

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl one dumbbell up until your arm is bent to 90 degrees and hold this position
- Curl the opposite dumbbell up, engaging your bicep
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Bicep Curl w/ ISO Hold

SUPERSET

- 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

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

Dumbbell 21’s

AB SUPERSET
6a. Rocking Plank (side to sidw) 3 sets | 10-12 (each) reps
**both sides =  1 rep
6b. Single Side bicycle crunch 3 sets | 10-12 (each) reps

-NOTE: keep your hips in line with your body, do not let them rise when you return to the middle

 Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow Rocking Plank (Side to Side)

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

Single Side Bicycle Crunch

AB SUPERSET

W6/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

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  🔥🔥🔥🔥

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

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!

Erin Schisler

W6/D2 PUSH + ABS

Erika

Amanda

W6/D3 GLUTES

Tuscani

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

W6/D4 PULL + ABS

Community

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