Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 7 Pull
Uploaded: 2023-10-04T17:16:29.472Z
Duration: 60 min
Description: Day 7 Pull

Chloe

Michaela

Not sure if I can’t feel my arms or if I can feel them too much

Logan

- Pull ups (modify with assisted pull ups)
- Reverse grip lat pulldown
- Standing cable lat pushdowns
- DB curls
- Hammer curls

I always begin my back workout with the exercise that I find most difficult, or one which I’d like to progress in. 
For me, that is the unassisted pull up! Here I can barely do two, but that’s why I’m working on it :)

Each week, I try to increase by a rep.

Unassisted Pull Ups

For this exercise:
-Keep your palms facing you
-Elbows tucked at your sides, not flared out
-Control the weight at the bottom of the movement, try not to use momentum.

Reverse Grip Lat Pulldown

- Keep a slight bend at the elbow
- Bring the bar straight down to your upper hips
- Engage your lats as you bring it down 
- Pause and return slowly

Lat pushdowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

A quick tip for these: Ensure that your pinky finger is facing the ceiling for the best contraction!

DB Bicep Curl

I find that I can go a bit heavier on hammer curls, because it requires more work from your forearm as well as your bicep. Try upping your weight a bit for this one!

DB Hammer Curl

Day 7 Pull

Stephanie

Amazing! Been off a while and this was such a good burn!

Ariyana

Ashlee

Day 1 Push

Great!  I never target my arms, so the past two days have been new, but fun!

Kayla

Day 2 Pull

Such a good leg day! I was struggling to walk down the stairs after!!

Alex

I really liked the exercises I would like to see maybe like a variation of the gym exercise for those who don’t have access to a gym.

Caroline

Day 3 Legs

Maisy

Christen

Day 6 Push

love all of the compound exercises, legs are toast 🍞

Maddie

Very thorough routines and descriptions! Love that you have the videos as well :) I actually feel like I’ve been working out !

Riley

Day 8 Legs

My arms are shaking 🥵 I loved this workout!

Emily B

Day 11 Push

Amanda

Day 12 Pull

I love how these workouts are actually challenging. I appreciate the compound workouts, much more intense than other female training apps

Lyric 

Alexander

Chrystalle

Day 13 Legs

The first few exercises felt sort of tossed in there, they could use more description, but otherwise it was good.

Bailey

Day 16 Push

love this one! i do it like 3 times a week!

Hannah

The closer I get to the end the stronger I feel. Hammer curls were so hard. With everything set I find myself going up in weight!

Tiana

Day 17 Pull

Leyda

I love this one. It truly makes me feel like I’m working my muscles and works up a sweat also!

Harley

Day 18 Legs

Jordan

Day 21 Push

Day 22 Pull

Great workout! Was a challenge but this far into the program, the strength and foundation I’ve built helped me push my limits and feel strong.

Victor

Day 23 Legs

great well rounded push!! my arms feel incredible

Day 26 Push

This one tried to kill me but momma we made it 😅😪

Day 27 Pull

I look different, feel better. I’m loving this. Thank you for being my guide! ❤️

finally finished all 28 days!!! woo!! i can definitely see a difference in my body comp :))

Day 7 Pull

Community

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