Name: Playbook - Ashley Ta - W5/d4 back
Uploaded: 2022-12-05T20:02:25.507Z
Duration: 45 min
Description: W5/d4 back

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

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

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

- 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
- Also keep your glutes raised and keep a neutral spine

Dumbbell pullover

Grabbing a light set of dumbbells, bend slightly forward. Starting with the wide row, row your arms up towards your chest, then lower back to start position. From start position, go into a front raise. That is 1 rep.

Bent over wide row to front raise

- 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

- 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

W5/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😂🫣😅

Laura

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!

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/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

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!

W5/d4 back

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