Name: Playbook - Alice (Pineapplebrat) Klomp - W2/D3 Pull
Uploaded: 2022-04-13T16:10:14.473Z
Duration: 60 min
Description: W2/D3 Pull

Emily B

Pull day consisting of functional compound movements paired with accessory movements. Different muscles isolated more intensely each week to promote strength and size.

Shoulder Mobility Warm-up

Warm up exercise 
We’re beginning with cable face pulls for this workout to target the posterior (rear) deltoid. Focusing on the rear delts helps to create a round and full look to the shoulders!

Cable Face Pulls

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

Single arm bent over rows

- As you curl engage your biceps
- Pause and lower slowly

Preacher curl

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the rope with both hands
- Engage your biceps at the top
- Lower slowly

Cable bicep curls (rope)

- 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

W2/D3 Pull

Had to substitute a few exercises but I haven’t been more enthusiastic about a lake day in a long time! Thanks Alice I appreciate it have a great 2023!

Maxwell

It was a really good workout and it’s nice that everything is not crazy confusing so anyone can do it weather they’re a beginner or not.

Morgan

Will I be able to walk tomorrow? Only time will tell 🥵

Megan

W1/D1 Legs

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

Victor

W1/D2 Push

The workout seems out of order and I found this to be the least challenging, maybe I’m executing wrong!

Maggie

really liked this one, well rounded and made me feel strong!

W1/D3 Pull

I really need to work on my core strength…this was great!

Super nice active recovery. All of the core work was super challenging for me which felt good!

W1/D4 Active Recovery/Core

my legs are shaky! great leg day i really liked this one

W2/D1 Legs

did this one again! tbh my shoulders are popping

W2/D2 Push

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

W3/D1 Legs

W3/D2 Push

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W2/D3 Pull

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