Name: Playbook - Ally Lewis - Pull week 7
Uploaded: 2023-02-13T20:01:43.827Z
Duration: 60 min
Description: Pull week 7

Love finishing off with core! Just brilliant

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
- Increase the weights as the reps decrease, then decrease the weight as the reps increase

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
- Increase the weight each set, as the reps decrease

Bent over barbell row

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

- 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

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

Dumbbell hammer curl

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

- 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

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing & keeping your core engaged 
- Extend your legs and lean back
- Engage your core back to the starting position

In n outs

- Raise your arms and legs
- Keep your core engaged 
- Focus on breathing

Boat hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Pull week 7

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!!!!

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 7

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