Name: Playbook - Arev @endicci - WK 1/2 PULL
Uploaded: 2022-10-01T14:56:01.244Z
Duration: 75 min
Description: WK 1/2 PULL

Myer

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

Johanna

TEMPO: 1 second hold at the top

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor and let it come to a full stop

Pendlay row

- Bend over at 90 degrees (if your hamstring flexibility isn’t there yet, you can come up a little higher)
- Put your hands over the bar and hold with an overhand grip
- Pull your elbows back and bring the bar up (lead with your elbows)

Bent Over Overhand Barbell Row

- Bend over at the hips while maintaining a straight back and keep this hip hinge through the entire exercise
- Keep a slight bend in your elbows
- Starting position is with the dumbbells hanging down to the floor with your palms facing each other
- Lift the weight out to your sides until they align with your shoulders 
- Control the weight on the way down

DB Rear Delt Fly

Overhand Row & Rear Delt Fly

TEMPO: 4 second negative

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

TEMPO: 4 sec negative

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

TEMPO: 3 sec negative

- Make sure your elbows are pulled back behind your shoulder and kept there the entire way
- Pull the handle up and curl the weight

Single Arm Cable Curl

WK 1/2 PULL

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

WK 1/2 PUSH

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

WK 1/2 LEGS

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Grace

WK 3/4 PULL

Insanely good my quads have never felt like this before

Huma Aziz

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

WK 1/2 PULL

Community

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