Name: Playbook - Ashley Ta - W3/d4 Back
Uploaded: 2022-12-05T19:43:24.834Z
Duration: 40 min
Description: W3/d4 Back

Laura

- 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)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Position a bar in a rack to about waist height
- With your heels on the ground with 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 row

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

W3/d4 Back

I am pleasantly surprised by the burn! My legs were jello by the time I finished - it made the trek up the stairs post workout wobbly! Can't wait to continue.

Renee

Natalie Hamilton

Kicked my butt! But just what I needed. Your playlist is 🙌🏼 keeps you moving.

Wendy

W1/D1 Legs

I feel amazing I love shoulder workouts 💪🏾💪🏾

Lexi Cummings

New to isolating shoulders and I loved the burn!

Great! Love shoulders and she has some boulders so I can't wait to see some progress on mine!

Brooke

W1/D2 Shoulders

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

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

Jenaka Schwab

W1/D3 Chest

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

Cindy

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

Paige

W1/D4 Back

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

Another great workout! Thank you for this app!

W1/D5 Arms

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

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

Holy cow fatigue, Batman! Good shoulder work!!

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

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/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

W6/d4 Back

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

W3/d4 Back

Community

More workouts from Ashley Ta