Name: Playbook - Charity Witt - TITAN-W3-D4 Pull Day
Uploaded: 2022-09-19T18:28:26.156Z
Duration: 45 min
Description: TITAN-W3-D4 Pull Day

Long but very thorough. Took me over an hour but maybe I’m slow ?

Darcey Leigh

Michelle

RPE 7

Standing outside of shoulder width, hands inside knees, begin to deadlift bar while pushing your hips forward and pressing through the center of your feet.

Sumo Deadlift

RPE 6

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Pause just below the knee for 1-2 seconds 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo pause deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels pushing your hips up and squeeze your glutes
- Lower your glutes back down toward the floor

Barbell hip thrusts

In rowing, make sure you are controlling the weight and it is not controlling you.

Single Arm Machine Row

- Pull with a controlled motion toward you
- Engage you back as you pull

1 arm hammer strength high row

Wide Grip Lat Pulldown

Instead of a regular DB lateral raise, hinge slightly forward at the hips, and engage your rear delts in raise.

Standing Rear Delt Fly

Pull the cable cross over by keeping elbows only slightly bent and using your rear delts.

Cable Cross-overs (rear delts)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders engaging your biceps 
- Slowly lower down until arms are extended

DB bicep curls

- Hold the dumbbells with your palms facing each other (toward your mid-line)
- Curl the dumbbells up engaging your bicep 
- Lower the dumbbells with control

DB hammer curl

TITAN-W3-D4 Pull Day

Brooke Smith

Jessica

TITAN- D1 Upper

Skye

That split stance leg press is a new favorite and killer

Hope

TITAN-D2 Lower

Chris

TITAN- D3 Conditioning

Amazing workout! What do you recommend for warm-up  these workouts ?

Olivia Valencia

sarah

TITAN- D4 Pull Day

TITAN-D5 Cardio

Roger Moreno

I finished working out half an hour ago and my arms are still shaking. Amazing

Brianna

TITAN-W2-D1 Upper

TITAN-W2-D2 Lower

TITAN-W2-D3 Cardio

I didn’t like the lifts where you are positioned on your stomach

Neyruz Eagan

TITAN-W2-D4 Back

The ones who said one minute is quick… never did this workout 🤣

It was absolutely wonderful! I love this app. The workouts give me the extra push I need some days, and I feel better than ever!

TITAN-W2-D5 Conditioning

Great session, arms were shaking by the end 😆💪🏼

Emily

TITAN- W3-D1 Upper

Didn’t wanna do it — so so glad I did 👌🏼

Emalee

so good! absolutely brutal and sweaty and added in an erg bike cals with walking lunges

TITAN-W3-D2 Lower

TITAN-W3-D3 Conditioning

TITAN-W3-D5 Cardio

Dani

TITAN-W4-D1 Upper

TITAN-W4-D2 Lower

TITAN-W4-D3 Cardio

This was very challenging and fun. This might take you an hour and 20 minutes because it did for me. I took all the rest periods but the workout volume was rigorous. 
Thank you, Charity ! I appreciate you! 🙏🏼 💪💪

TITAN-W3-D4 Pull Day

Community

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