Name: Playbook - Brooke Leach - W1 / PULL #1
Uploaded: 2024-01-19T00:18:41.046Z
Duration: 60 min
Description: W1 / PULL #1

Bandee

Gabriela

andrea shenton

Amber

- To perform this exercise, find the double grip row handle from the cable machine. 
- Place it under the barbell
- Sit your back with a slight arch 
- Squeeze between the shoulder blades to perform the rowing motion

Landmine Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

- Sit upright holding the handle in one hand with your arm straight out in front 
- Pull the handle straight in to your chest 
- Release the handle returning to starting position 
- Complete all reps on one side before switching to the other side

Single Arm Cable Row

- Attach a rope handle to the high pulley of a cable station
- Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets 
- Bend your hips back until your torso is at 30-45 degrees 
- Slowly drive your arms down to your sides I’m an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them
- Reverse the motion slowly to extend your arms again

Rope Straight Arm Pulldown

- Curl the left arm so it sits at a 90 degree angle to your body 
- Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder, pause, and then lower to start position 
- Complete the full set curling only your right hand while leaving the left arm still at 90 degrees 
- Switch arms and repeat

DB static bicep curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

W1 / PULL #1

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

Annie

W2 / PUSH #1

W2 / PULL #1

W2 / GLUTES & HAMS

Elizabeth Perkins

W2 / PUSH #2

Maddie

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

Salmah

W3 / PUSH #1

W3 / PULL #1

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Brianna

Holy moly 💀💀 my booty was shaking by the end

Mollee Hazelton

W3 / GLUTES & HAMS

W3 / PUSH #2

W3 / PULL #2

W3 / QUADS

W4 / PUSH #1

W4 / PULL #1

Daljeet Kaur

W4 / GLUTES & HAMS

W4 / PUSH #2

W4 / PULL #2

W4 / QUADS

W5 / PUSH #1

W5 / PULL #1

Aria Art

W5 / GLUTES & HAMS

W5 / PUSH #2

W5 / PULL #2

W5 / QUADS

W6 / PUSH #1

W6 / PULL #1

W6 / GLUTES & HAMS

W6 / PUSH #2

W6 / PULL #2

Melanie

W6 / QUADS

W1 / PULL #1

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