Name: Playbook - Caitlyn Block - W3/D3 Pull
Uploaded: 2022-10-21T13:54:54.942Z
Duration: 65 min
Description: W3/D3 Pull

Difficult 😅 I was feeling pretty unmotivated today but so happy I got through it!

Gabrielle

Kourtney Roberts

1a. Pull ups (assisted or unassisted) 4 sets / 8-10 reps

2a. Bent over BB row 4 sets / 10 reps

3a. Straight bar lat pulldown 4 sets / 12 reps

4a. Cable rope hammer curls 4 sets / 12 reps

5a. Cable face pulls 3 sets / 12 reps

6a. EZ bar curls 4 sets / 12 reps, last set to failure

- Pull up until your chin reaches over the bar
- Slowly lower back down

pull-ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- avoid swinging or bouncing
-keep neck and spine neutral
-core braced and feet about shoulder width apart

Bent over barbell row

- Grab the bar with an overhand grip
- Pull down, bringing the bar down close to lower chest/stomach
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Straight bar lat pulldown

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

Cable rope hammer curls

- Squeeze your shoulders then pull the cable towards your face
-keep core braced
-squeeze lats and control the movement

Cable face pulls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

W3/D3 Pull

Starting this six week course over again! Feels good to be upping the weight on everything!

Katy

Not my arms fully shaking when I got to the skull crushers… 😍🔥

Jess

1st workout back in the gym in a long time and my arms are shaking and on 🔥🔥🔥❤️

Kodi

W1/D1 Push

I’ve never tried the abductor until this… turns out my glutes have been been missing out 🔥🔥🍑

I noticed a couple of minor typos! Chin instead of shin on the RDL’s I think, and something on the kickbacks just accidental typos I assume! Loved the workout!

Gwen

W1/D2 Legs

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Great work out for things like lunges with reps you should say if irs per leg or if both legs 1 rep

Kathleen

W1/D4 Legs

Phew😅 push-ups are so hard after all that. Triceps were burning during skull crushers

Adding that 4th set, burns but feels really good.

Turns out one push up is “to failure” on my third set but ima get there ;P

W2/D1 Push

W2/D2 Legs

Damn, it was my first time trying the gym/pull version. My wrists hurt so bad!!! Is that normal? 😅

W2/D3 Pull

I even threw in a set of Bulgarian split squats in with a kettlebell!  🔥🔥🔥🔥

W3/D3 Pull

Community

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