Name: Playbook - Ally Lewis - Pull 2
Uploaded: 2023-02-13T20:01:43.753Z
Duration: 60 min
Description: Pull 2

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

Jonah

- 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

- 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

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- 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

7 lower half curls
7 upper half curls 
7 full curls 
Do all 21 reps in a row as one set

- With a barbell in your hands and your palms facing up
- Curl bar toward 90 degrees 
- Lower back down slow and controlled

Barbell lower half bicep curls

- With a barbell in your hands and your palms facing up
- Starting at 90 degrees curl bar toward shoulders 
- Lower back down slow and controlled to 90 degrees

Barbell bicep curls upper half

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Pull 2

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 🤩💪

Pull 2

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