Name: Playbook - Brooke Leach - W6 / PULL #1
Uploaded: 2024-01-19T00:18:41.224Z
Duration: 60 min
Description: W6 / PULL #1

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- assume a standing position with your feet shoulder width apart 
- hinge at the wait until your back is nearly parallel to the floor 
- with your arms slightly bent, contract your rear deltoids to bring weight up and out to your sides. Squeeze your shoulder blades together at the top of the rep

Db Rear Delt Fly

V-Bar Pulldown

- 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

- 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

W6 / PULL #1

Bandee

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

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #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

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!!

W6 / PULL #1

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