Name: Playbook - Brooke Leach - W6 / PULL #2
Uploaded: 2024-01-19T00:18:41.236Z
Duration: 60 min
Description: W6 / PULL #2

- 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

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

- Place your hands shoulder width apart and grab the pull up bar 
- Palms facing away from you
- Pull your body upwards until your chin is just over the bar

Pull Up

- 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 chest supported on a 45 degree bench
- Curl bar towards shoulders
- Pause at the top then lower under control

Preacher bar spider curls

W6 / PULL #2

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!!

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

Melanie

W6 / QUADS

W6 / PULL #2

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