Name: Playbook - Caitlyn Block - W5/D3 Pull
Uploaded: 2023-06-25T05:54:39.094Z
Duration: 65 min
Description: W5/D3 Pull

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

2a. Bent over BB row 5 sets / 8 reps

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

4a. Cable rope hammer curls 4 sets / 12 reps
4b. Cable face pulls 4 sets / 12 reps

5a. EZ bar curls 4 sets / 12 reps

- 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

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

Cable face pulls

- 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

Superset

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

EZ bar curls

W5/D3 Pull

Wow what a great workout to start the week with 😍

Samantha

First work out in so long, really easy to navigate

Jazmin

Chelsea

W1/D1 Push

Leslie

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

Jess

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!

Katy

W1/D2 Legs

Love all these movements! New for me, but in the best way

Kirsten Nash

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Kodi Hale

W1/D4 Legs

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

Gabrielle

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

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!  🔥🔥🔥🔥

W2/D4 Legs

Ok!! That last skull crusher-push up circuit was insane! 🔥🔥 Loved it!

Skull crushers at the end … phew kill me every time!

Kourtney

W3/D1 Push

Good workout!! Legs feeling strong 💪🏻

W5/D3 Pull

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