Name: Playbook - Ashley Ta - W1/D4 Back
Uploaded: 2025-01-01T17:39:13.423Z
Duration: 45 min
Description: W1/D4 Back

kayre

Just started this 6 weeks and I love it ! Thank you 😊

Lindsey

Activated my back more than I knew I could! Great workout!

Katie

Redoing this program but pregnant this time around. Perfect pace for me!

Paige

Christina

This was amazing Ashley! I can’t thank you enough. By far the best workouts and app! ❤️

Cindy

Lexi Cummings

Thanks for another great workout! So happy you have this platform to post on. You’ve motivated and helped me beyond measure!

Another killer workout 👏🏼 I’m sore in all the right ways & I’ve actually been increasing my weight and stamina this week.

Erica

Love the back workout!  I can really feel the pump.  I know I'll be sore tomorrow!  The video demonstrations were super helpful along with the written instructions and tips.

Danielle

Loving the app!! I have followed your workouts on IG for a while this puts it all together to help keep me on track!!

Jeannine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- If you’re using a squat cage, you can use a heavy resistance band (message me for recommendations) to help assist your pull up progression.
- If you’re at the gym, look for the pull up machine that can help you with assisted pull-ups

Assisted pull-ups

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope/straight bar down, engage your lats

Straight arm pulldown (cable)

- Hold the bar with your palms facing up
- Slightly bend your knees and lean forward
- With arms extended, focus on rowing your arms down towards your armpits
- Engage your lats and keep your core tight

Underhand cable row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Support yourself using your opposite arm (you can use a bench or a rack)
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

-Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
-Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids (back of your shoulders).
-Slowly lower the dumbbells back to the starting position under control.

Bent over dumbbell flies

30 mins of cardio! Power walk (if your treadmill allows incline, do that), but if you go walk outside— put some pep in your step! This is a POWER WALK! You may also run/jog if you wish! OR if you prefer the elliptical, bike or stair master, you can do that in place of walk.

Put on your fave playlist and remind yourself— you can do this!

Get it done, friend!

Power walk

W1/D4 Back

Crystal

I love the videos and the breakdown and tracking info!

Haven’t lifted in years and completed this workout and all sets. LOVED IT!!!

Micaela

W1/D1 Legs

So easy to follow, so easy to execute!  exactly what I’ve been looking for after doing BB on and off for years! I love putting my home gym to use!

W1/D2 Shoulders

Krista

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

W1/D3 Chest

My arms so shaky! Definitely a good one for Monday!

Lauren

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Renee

Jenaka Schwab

W1/D5 Arms

Loving the program going into week 2!
Feeling the aches but so motivated ! Now glue my mouth so i don’t ruin my efforts lol

Natalie Hamilton

This one straight kicked my butt - in the best way possible. I loved it! 🔥

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

W2/D2 Shoulders

Laura

They just keep getting better and better! 😍

W2/D3 Chest

If you’re burning it’s working!
The muscles are sore and I’m here for it! 😰🫠

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W2/d5 Arms

Hello hammies !! Good morning quads ! Woah glutes !All the legs! 😬💪🏼

W3/d1 Legs

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

W3/D5 Arms

Thank you for this workout! Can’t wait to see those gains!

W4/d1 Legs

Ashley I have a problem with the app. On several of the exercises I read them first before watching the video. When I did this I can’t get the video to load. I just get the circle loading sign forever. How
Do I fix this?

Debby

W4/d2 Shoulders

W4/d3 chest

This workout was FIRE. I loved the assisted pull-ups. I am gaining more confidence in the gym with thanks to your program! 😘

W4/d4 back

W4/d5 arms

W5/d1 Legs

W5/d2 shoulders

W5/d3 chest

Feeling like one tough mother after this workout! I loved it!

W5/d4 back

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

Thank you! Thank you! Another fire workout 🏋️‍♀️. Feeling stronger each day thanks to these workouts!

W1/D4 Back

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