Name: Playbook - Ashley Ta - W4/d4 back
Uploaded: 2024-03-11T12:46:22.548Z
Duration: 45 min
Description: W4/d4 back

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

Paige

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- 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

With the cable machine set at the highest possible position, attach the rope attachment.

Sitting on the floor in front of the machine, grab the rope and pull it towards your face. Keep your elbows high, and focus on feeling this movement in your lats/middle back.

Slow and controlled.

Seated cable face pulls

Time to hit some cardio! Power walk on the treadmill (if you have an incline, bump it up to 3.5 incline). Walk for 20 mins with a 5 min cooldown (25 mins total)

You can do it!

Power walk

W4/d4 back

Loved this workout! The weighted deadlifts were new to me but I loved them!

Katie

This is exactly what I was looking for! A guided self workout that you can just put music on and go but have a guide on what to prioritize for work.

Tara

I’ve never sweated like this before! Killer in the best way!

Shay Sissing

W1/D1 Legs

Deniss

This was great! I know I will be feeling this tomorrow. 💪🏼

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

Lexi Cummings

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😂🫣😅

Laura

W1/D3 Chest

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

Lindsey

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

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

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! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

W1/D5 Arms

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

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/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

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!

W4/d4 back

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