Name: Playbook - Brynley Joyner - Week 4 Day 5: Upper Body (Pull day!)
Uploaded: 2024-03-01T12:58:25.669Z
Duration: 55 min
Description: Week 4 Day 5: Upper Body (Pull day!)

Chandi

Sydney

Marion

Probably my favorite workout yet!! And loved that it gave my the confidence to try the skier for the first time!

Alyssa

just what i needed to get back into my routine!

Macayla Redmon

Piper

Abby Kelsch

Super great workout! Only suggestion would be to but the weight u r lifting just for reference :)

kendra

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

EZ bar bent over row

- hold one arm at the halfway point while you curl the other
- Alternate back & forth!
-12 per arm!

Dumbbell curl with static hold

- 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

If you don’t have this piece of equipment you can do a regular closed grip row!

Try to pinch your shoulder blades back and keep your chest up and open￼￼

Close grip wide seated row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders with a thumbs-out grip
- Lowering with control back to starting position

DB bent over reverse flies (thumbs out)

￼ engage your back and your core and drive your knees up into your chest try not to swing!￼

Hanging knee crunches

Engage your core & lats

Push the cables down like you’re skiing!￼￼

Skiier machine

Start with your back flat in the medicine ball back behind your head and your knees bent and up in the air

Engage your core and bring the medicine ball up onto your knees to balance and bring your back back down to the floor then lift up again to grab the ball and reset!￼￼

Medicine ball sit-ups combo

Week 4 Day 5: Upper Body (Pull day!)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 4 Day 5: Upper Body (Pull day!)

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