Name: Playbook - Ally Lewis - Pull week 6
Uploaded: 2023-02-13T20:01:43.802Z
Duration: 60 min
Description: Pull 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!!

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

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

Barbell bicep curls

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- Hold the bar with your palms away from you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Overhand grip pull-up/chin-up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

- Start holding the bar with your palms facing towards you 
-Curl the barbell up 
- Focus on a slow controlled movement

Reverse curls

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

- 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

- Sitting with your arms and leg extended
- Raise one leg, at the same time clap your hands in between your legs
- Then alternate to the other leg, alternating between each rep

Clapping bicycle crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Begin by lying supine
- Sit up crunching your legs in and wrapping your arms around your knees

Cocoon sit ups

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank- up & down

Pull week 6

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

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!

Pull week 6

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