Name: Playbook - Christine Bryan - Week 3 Day 2 (gym)
Uploaded: 2023-01-19T06:51:48.861Z
Duration: 45 min
Description: Week 3 Day 2 (gym)

Happy WOD and happy Monday ❤️💪🏽🔥

Susan

Christine

Reverse grip lat pull down

Add weight each round. 

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Circuit 1

To modify, bend knees and pull feet closer to your body. 

- 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

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

Circuit 2

Rope Face Pull

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

Rope cable curl

Circuit 3

Dumbbell Bent Over Row

8 reps per side per round 

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Circuit 4

Your choice of low intensity steady state cardio. Examples include jogging, incline walking, stair machine, row machine, stationary bike, assault bike, sled pushes, outdoor biking, outdoor jogging, etc. Try something new this week!

Cardio

Week 3 Day 2 (gym)

Tati

Week 1 Day 1 (gym)

Week 1 Day 1 (home)

Week 1 Day 2 (gym)

Thanks Christine for always planning different WOD … you are keeping me on my toes and my body loves that ❤️👌🏼🙏🏼💪🏽✨

Week 1 Day 2 (home)

Challenging but a GREAT workout. I feel good.

Latavia Brown-Miller

That was a sweaty workout! EMOMS always get the job done!

Week 1 Day 3 (home & gym)

Week 1 Day 4 (gym)

It is Friday and I feel tired but I power through and loved it! ❤️🔥

Week 1 Day 4 (home)

Love a great back to basics WOD.    My shoulders are 🔥💪🏽❤️

💀💀💀💀 in the best possible way!

Week 1 Day 5 (gym)

💪🏽🔥❤️👌🏼

Thanks Christine it is always FUN!

I won’t be able to wash my hair tonight …. I can’t feel my arms 💪🏽🔥✨❤️

Week 3 Day 2 (gym)

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