Name: Playbook - Ally Lewis - Final pull day !!
Uploaded: 2023-02-13T20:01:43.863Z
Duration: 60 min
Description: Final pull day !!

Jonah

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Begin with a dumbbell in each hand
- Curl dumbbells half way at 90 degrees engaging your biceps
- One dumbbell will hold at 90 degrees staying engaged as you lower and re-curl the opposite arm
- Switching after all the reps are completed for one side

Dumbbell ISO bicep curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are at 90 degrees
- Extend arms straight out as if serving a plate of food

Server Curls

- Hold the bar with your palms facing away from you in a wide grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-up

Final pull day !!

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Chest, Tris, & Shoulders 1 week 1

Legs 2 week 1

Pull day 2

Push day 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Leg day! 1 week 2

I’ve never enjoyed lifting like this, until this program! Absolute fire 🔥

Pull day 1

Chest, tri, & shoulder 1 week 2

Legs 2

Each workout just keeps getting better and better 👏🏽👏🏽👏🏽

I have never been able to lift so heavy. This program is a game changer!!

Legs 1 week 3

Pull 1 week 3

Push week 3

Thank you! Amazing workout program so far!!

Pull 2

I just love how I feel after each workout 🤩 I’ve never appreciated working out and lifting so much!

Push 2

Love the results I’m seeing! I definitely understand the hype for lifting now

Legs 1 week 4

Smashed this workout! Gets better every time!!

Pull week 4

This is the best workout program I have EVER done 👌

Push 1 week 4

This has changed my pull-up game 👏 loving my progress!!

I love how well crafted each workout is. Just the perfect amount of challenging

Legs 1 week 5

I’ve never seen a change in my appearance until this program! Truly cannot recommend enough!!! 💪🏽

Pull week 5

I think this is my new favorite workout routine

Push week 5

I love how much this workout program challenges me and actually pushes me. It’s like working out with a personal trainer in my pocket

So grateful for this workout program! It truly changed my life

Legs 1 week 6

I never thought I could lift this much. But here I am now! Amazing! I am absolutely loving this workout program! Thank you so much!!

Pull week 6

Push week 6

I’ve never had such great back definition 🔥 loving my results and progress!!!

The booty gains 🔥 indescribable! So obsessed with this program!!!

Legs 1 week 7!!!!

Love finishing off with core! Just brilliant

Pull week 7

I’ve never had a transformation like this! Too good

Push week 7

Leg day is the best day! Yet another killer workout!!!

Te tricep press is my new favorite exercise for push day!

Thank you for this program! I’ve see such a transformation physically AND mentally. I could not be happier!

Final pull day !!

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