Name: Playbook - Brooke Leach - W3 / PULL #1
Uploaded: 2022-12-10T02:49:01.083Z
Duration: 60 min
Description: W3 / PULL #1

Elizabeth Perkins

Salmah

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay 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

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

W3 / PULL #1

Bandee

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

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

Skyler

I am quite literally wobbling out of the gym

Susi

W1 / GLUTES & HAMS

Ashley

Amber

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

W2 / PUSH #2

Maddie

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

W3 / PUSH #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

W3 / PULL #1

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