Name: Playbook - Best Fitness - W3/D4 Upper Body Pull
Uploaded: 2021-01-18T11:49:34.823Z
Duration: 45 min
Description: W3/D4 Upper Body Pull

Adjust side to desired weight by moving pins (heavier the weight the easier it will be)

Hold onto outer handles and place knees on mat 

Perform a pull up

Asssisted Pull Ups (Leah)

Start in a high plank position with a kettlebell underneath one side of you 

Reach across with opposite arm and drag kettlebell under you across your body. Repeat with other side

KB Plank Pull Thru (Leah)

Pull Ups & KB Plank Pull Thru

Put one knee on bench and hand on the same side on the bench in front of you

With opposite arm row dumbbell up and down slowly. Keep your chest up, repeat the motion on both sides.

Reps are per side

DB Row (Leah)

Lie flat on your back with a band around both feet

Elevate one leg driving your knee towards your opposite elbow, extending your opposite leg all the way out (pushing on band)

Repeat with other side. Reps are per side

Banded Bicycle Crunches (Leah)

DB Row & Bicycle Crunches

Sit on the bench with your arms wider set on the bar 

Keep your chest up and pull the bar down so it comes right above your chest then slowly being it back up

Lat Pulldown (Leah)

Start in a low plank position 

Alternate hips side to side in a twisting motion 

Reps are per side

Plank With Hip Dips (Leah)

Lat Pulldown & Plank Dips

With your knees slightly bent and a tall back, pull the handle towards you while keeping your elbows tucked in

Slowly being the weight back and repeat

Seated Low Row (Leah)

In a high plank position, bring your knees in driving each one towards the opposite elbow

Alternate sides and try to go at a faster pace when comfortable

Mountain Climbers With Twist (Leah)

Rows & Mountain Climbers

Come down onto one knee. On the side that has your knee on the ground, hold the handle and pull it down keeping it close to your body. Slowly being the handle back up to starting position

Switch knees and repeat on the other side 

Reps are per side

Half Kneeling Cable Pulldown (Leah)

Sit in a “v” position 

Keep your chest up, lean back and keep your heels on the ground 

Hold the battle ropes and slam them side to side, twisting your core

Battle Rope Russian Twists (Leah)

Pulldown & Rope Twists

W3/D4 Upper Body Pull

Linda simons

Michelle Furbino

Verbal instructions during the workout would be helpful.

Rachel

W1/D1 Upper Body Push

W1/D2 Lower Body Hinge

W1/D3 Full Body HIIT

Banded bicycle crunches...what a great progression to an old exercise!

W3/D4 Upper Body Pull

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