Name: Playbook - Claire Thomas - W1 - PULL DAY
Uploaded: 2024-04-29T18:26:44.501Z
Duration: 50 min
Description: W1 - PULL DAY

Allyson Almeida

Woah. Arms are jelly. NOT beginner if you go heavy on the weights!

Susanne Lentz

Dallas

Loved this workout
Lifting heavier now and it feels good

Virginia Kapronczai

Anthony

Carrie Collette

Madison

Good I wish there was modifications for the machine exercises.

Samantha

Yaaahhssss!!! Those are the pull ups for the day!!

Christine

I messed up on some of the supersets but this was really challenging and I look forward to getting stronger

Laura

Jennifer Arrieta

Ashley

Emilee

Carly

Indya

Only very new but loving it. Months off training, completely burnt out & lost my mojo, this has me excited again (and very sore)

Emily

Tiffiny Duke

Katryna Tewes

What an incredible workout!!! Thanks for the thoughtful (yet exhausting) pull day 🥵👏🏻💪🏼

Stephanie Ligman

It was great! Just wish that there were modifications for things that I didn't have the equipment/machine for

Danni

Linda

15 lb hammer, 20lb back too light and 3 pull-ups!!!!!!!!let’s go

Great! Love the note taking set up for each set up and the pre set timer. So so convenient! And I love that I can add on abs or any other of your routines to this work out. Thank you, Claire!!

Jennifer

Heidi

Cool stuff. No workout plan like this in German. The more lucky I am to have this cool app.
Pull day was challenging but awesome. Feel excited about the stuff day after tomorrow and next week!

Marius

Not a beginner but this one was tough 😳

Fern

Maddie

Sara

Love working on backs but pull ups are still a struggle 😩. Will finish this with some core work 👍🏽

Jonah

Julene Kluba

Rachael

Agnes

Ally

The assisted pull ups and chin ups were by far the hardest for me.

Nina

Addie

Finished my first week of the lifting program! Looking forward to a rest day tomorrow!

Sarah

Charlie

Lori

April

Second workout and I love it so much!!! Time for core 👊🏻👊🏻👊🏻

Jackie

Alana Mullane

Stephen

Pull up/chin up superset at end of workout is deadly 🔥

Sarina

Kayla T

We are still focusing on upper body, but switching up the muscle groups and hitting your pulling muscles (back & biceps)! You will need access to dumbbells, barbell, and a cable machine. I recommend completing my Home or Gym Upper Body Dynamic Warm Up before getting started. Make sure to log your weights using the pencil icon at the bottom left so you can keep track of your progress.

Get after it! 💪

💛Claire

Complete 4 rounds of 12 reps on the lat pulldown machine. Rest for 1 minute between sets. Build weight each set. 

- Grab the bar with your palms facing forward
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the starting position

Lat pulldowns

A superset is when you complete 2 exercises back to back with no rest between the two. Rest after you complete the second exercise. Complete 10 reps on each arm of a DB row with a neutral grip (palm facing your body) and 10 reps on each arm of a DB row with a supinated grip (palm facing forward). Rest for 90 seconds before beginning the second set. Complete 4 total rounds.

*10 reps each way

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

*10 reps each way

- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

Superset 1

A superset is when you complete 2 exercises back to back with no rest between the two. Rest after you complete the second exercise. Complete 10 reps of hammer curls and 10 reps of cable rope curls. Rest for 1 minute before starting the 2nd set. Complete 4 total rounds.

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

- 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 curls

Superset 2

A superset is when you complete 2 exercises back to back with no rest between the two. Rest after you complete the second exercise. Complete 8 assisted pull ups followed by 8 assisted chin ups. Rest for 60 seconds before beginning the second set. Complete 4 total rounds.

- Adjust the resistance and place your knees on the pad
-  Hold the handles just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull ups

- Adjust the resistance and place your knees on the pad
-  Hold the handles shoulder width apart, with a neutral grip hanging at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted chin-ups

Superset 3

W1 - PULL DAY

So motivated to start this program this morning!!! Thank you, Claire!!!! 😊

Natalie

Gabriel

So excited to start! Just what I needed! Thank you for making this so simple!

Heather

Beginner Lifter Intro

🔥🔥🔥🔥loved it so much! Doing w core challenge 💣💣

Hadil

Great workout for upper arms.  After having arm surgery in January this was my 1st arm workout since the fall.  💪🏻

W1 - PUSH DAY

Actually did the bodyweight circuit hiit and ab wheel practice. Doing lifts Tues thur sat. Doing one of your core workouts between warm up and lift.

W1 - LISS & Core

Again, did an interval workout with track kids. 90 second repeats at 75% with 90 second jog recovery x 10

W1 - LEG DAY

We went for a long walk - was lovely ☀️ 🍂

Suzy Melo

For my active recovery I did a spin class. Those always kick my a$$ 🚴‍♀️💪🥵

W1 - OPTIONAL HIIT or ACTIVE RECOVERY

W1 - Rest Day

W2 - PUSH DAY

W2 - LISS & Core

Reagan

Ashleigh

W2 - PULL DAY

Nadia

Legs are not well. I know it’s for beginners but if you’re working on increasing weight great workout to do so!

W2 - LEG DAY

sarah

I did a 20min HIIT Peloton ride 😅 Beast mode was achieved ✅

W2 - OPTIONAL HIIT or ACTIVE RECOVERY

Camping today! Still getting my steps in though!

W2 - Rest Day

W3 - PUSH DAY

W3 - LISS & Core

W3 - PULL DAY

Perfect day for LISS to help with Steptember🚶🏻‍♀️ day 2

Maggie

Laura Green

Legs are definitely sore, but well worth it

W3 - LEG DAY

alicia

W3 - OPTIONAL HIIT or ACTIVE RECOVERY

W3 - Rest Day

Fahad

Adrianna

W4 - PUSH DAY

W4 - LISS & Core

It was very hard today. Even though I have a migraine I can push through, but not today

This arm workout felt good and just what I needed after a break from working out

Rach

Megan

W4 - PULL DAY

Brittany Brown

W4 - LEG DAY

W4 - OPTIONAL HIIT or ACTIVE RECOVERY

W4 - Rest Day

32 weeks pregnant-minor modifications. A great workout!

Paige

Check this off as a favorite!! Burn burn burn 🔥

W5 - PUSH DAY

Was way too tired but did it anyways 🙃

Tammy

Katie

W5 - LISS & Core

W5 - PULL DAY

W5 - LEG DAY

I did this earlier in the day but always forget to complete it in the app!

Did the 20 min body weight HIIT. 🥵🔥

W5 - OPTIONAL HIIT or ACTIVE RECOVERY

W5 - Rest Day

Knocked it out on a slow night shift. 🥊

W6 - PUSH DAY

Being more consistent and nuts having fun with no pressure is my goal! Overall family goal: lifestyle 💕

40 min bike ride. Goal this month is to also be consistent w my cardio and build some endurance ❤️❤️

W6 - LISS & Core

34 weeks pregnant-slide modifications. But a great workout!

W6 - PULL DAY

Did interval training for my half marathon goal!

45 min bike 👊🏻👊🏻👊🏻👊🏻

Being on vacation and walking everywhere, really felt this one

Substituted the lunges for other things that my knees can handle!

W6 - LEG DAY

W6 - OPTIONAL HIIT or ACTIVE RECOVERY

W6 - Rest Day

W7 - PUSH DAY

I had fun with this one. I replaced what I usually do with a class!

W7 - LISS & Core

W7 - PULL DAY

Larissa

Got to get a little me time in long enough to complete this one ✅☑️

Literally dying but it was the therapy session I needed ✅💕

W7 - LEG DAY

W7 - OPTIONAL HIIT or ACTIVE RECOVERY

Roadtrip!! But still got 10k steps in 🙌🏻

W1 - PULL DAY

Community

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