Name: Playbook - Claire Thomas - W3 - PULL DAY
Uploaded: 2024-04-29T18:26:44.911Z
Duration: 50 min
Description: W3 - PULL DAY

Anthony

Carrie Collette

I was not feeling it today but went anyway! 👏🏼

Brittany Brown

Ashley

Emilee

Was not very motivated to complete this workout but as I started getting into it, it felt so good!

sarah

Tiffiny Duke

Emma

Addie

Great pull day. The pull ups and chins ups 🔥

My arms are buuurrning! Such a great way to wake up in the morning 🔥🔥

Tammy

Ally

Tough but fun to see progress from week 1

Sarah

Christine

Kayla T

Maggie

Victoria

This workout will also be the same as in week 1, so aim to lift heavier & improve that form this time around! 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.

After you crush this workout, please let me know how it went & if you have any feedback!

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

W3 - 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.  💪🏻

Allyson Almeida

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

Whew!!!! Last ex subbed smith machine pull-ups 👊🏻

W1 - PULL DAY

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

The last superset is killerrrrrrr after going heavy on all the prior sets

Reagan

Susanne Lentz

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

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

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

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

Laura Green

Legs are definitely sore, but well worth it

W3 - LEG DAY

alicia

W3 - OPTIONAL HIIT or ACTIVE RECOVERY

W3 - Rest Day

Fahad

Carly

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

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 🙃

Katie

W5 - LISS & Core

Heidi

W5 - PULL DAY

Madison

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

Rachael

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 🙌🏻

W3 - PULL DAY

Community

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