Name: Playbook - Dana Linn Bailey - W1/D4 PULL
Uploaded: 2024-05-06T20:43:36.726Z
Duration: 60 min
Description: W1/D4 PULL

Boris

Tina Bell

Laura

Jennifer W

Samuel

Jennifer

Leann

Tara

Jessie Robinson

Bianca

Isabella

Karen

I can tell my upper body is getting stronger!! I can’t lift more than I think I can. I just have to get out of my own dang way!

Christine Tremblay

Great workout! At home doing this, used bands for some things, still felt it!

Ryan

Vanessa

Can’t wait to be snatched to the gods with these workouts

Anonymous

Michelle

Kareem

Sarah

Bryan

Miriam Danna

JESSICA

Shanna

Karen Dillon

Midnight Training... gotta get it in!!!! Thankx DLB 💘💪🏾🌹

🙏🏻🎊🎉👏🏻🏋🏻‍♀️♥️

Viod

Starting to love back day again yassss!!!

Danielle

Ive been wanting to change up my workout for a while now and I came across this on your app! It was meant to be!! So far loving it!!💪💪💪💪

Tiffany

Nicole

Vicky

Edgar

Emily

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

Sarah Meier

Great way to start 2024 waiting to start the challenge!

Deannna

Dana's single arm pose was awesome! Pure muscle!

Kimm

Really hard😅 but enjoyable and engaging!! The videos meant my father could join in with little prior experience

Lola

Gabriel

Q Watson

Antonio

Raiven

Tonya

DAY 4: PULL (Back/Biceps/Rear Delts)

Warm-Up:
- TRX Y/T/W 3 x 8 of each

1. Cable Face Pulls 4 x 15/12/10/10

2. Bent Over DB Row 4 x 12/10/8/8

3. Superset:
- Wide Grip Lat Pulldown 4 x 15/12/10/10
- Straight Arm Pulldown 4 x 10-12

4. Close Grip Seated Cable Row 4 x 10

5. Preacher Curl 4 x 15/12/10/8

6. High Cable Single Arm Concentration Curl 3 x 10 each side

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T Raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W Raise

Warm-Up

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope High Face Pull

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

Bent Over DB Rows

- Wide Grip Lat Pulldown 4 x 15/12/10/10
- Straight Arm Pulldown 4 x 10-12

- Grab the bar with your palms facing forward with a wide grip
- 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 initial position

Wide Grip Lat Pulldown

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Rope Straight Arm Pulldown

Superset

- With a close grip 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 Close Grip Cable Row

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

- Stand centered in the cable machine
- Grip handle with your palm up, arm out to the side
- Bend at the elbow curling the handle in toward your head and shoulder
- Slowly extend back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm High Concentration Curl (ea)

W1/D4 PULL

Nick

I’m fine. Everything is fine. BSS suck and I hate them. 😂 I sure do love the results though!

Cheyenne

W1/D1 LEGS

Brianna Dixon

This programming is awesome!!  But I'm dead

Miranda

W1/D2 PUSH

Racheal

My legs are so sore thank goodness I’m resting today!!!

Did a 30-45 minute cardio/ abs day 💪🏾🫡

Precious

W1/D3 REST DAY

Julie

W1/D5 LEGS

Angela Chapparosa

W1/D6 ACTIVE REST DAY

Put Christmas decorations, cleaned the house, and tree down. Active rest day for me lol.

Amanda

Summer

W1/D7 REST DAY

Might go puke, haven’t decided yet 🔥🥵☠️

Alyssa Westbrook

W2/D1 LEGS

Another great sesh - shoulders and arms feeling it 💪🏾

Maria

W2/D2 PUSH

Still have supper sore legs from Monday and long day at work today!! Grateful for the rest day.

W2/D3 REST DAY

W2/D4 PULL

W2/D5 LEGS

Diona

Rachael

W2/D6 ACTIVE REST DAY

Did fasted cardio this A.M., rest of the day has been spent w family

W2/D7 REST DAY

Blaire

Jada Van Pelt

W3/D1 LEGS

W3/D2 PUSH

Weighted yoga,  work more on new jewelry line.. have a blessed day everyone

W3/D3 REST DAY

Tryna figure out why pull-ups are the 3 exercise. 🤣🤣

W3/D4 PULL

Jorden Aguirre

W3/D5 LEGS

5miles fasted cardio this A.M., then cleaned house all day

Joel

W3/D6 ACTIVE REST DAY

Active Rest yesterday, did delts today 💪🏽

W3/D7 REST DAY

W4/D1 LEGS

W4/D2 PUSH

Took the day to run around collecting redcon points 😆🤌🏽

Unexpected basement flood.. so puck up with everything tomorrow

W4/D3 REST DAY

W4/D4 PULL

Heather

W4/D5 LEGS

W4/D6 ACTIVE REST DAY

W4/D7 REST DAY

W5/D1 LEGS

Ashley

W5/D2 PUSH

Full body recovery stretching session 🫶🏼

Amber

W5/D3 REST DAY

W5/D4 PULL

Kelly

That was a good one. Those bulgarians and step ups were killer🔥🔥🔥🔥🥵🥵

W5/D5 LEGS

6.5mi on peloton this A.m. then cleaned house

W5/D6 ACTIVE REST DAY

W5/D7 REST DAY

I survived leg day 🙌🏼👏🏼💪🏼

W6/D1 LEGS

W6/D2 PUSH

W6/D3 REST DAY

W6/D4 PULL

Hated every second of that leg day but now that I’m done I feel like a rockstar! 👏🏼👏🏼

Krista

W6/D5 LEGS

W6/D6 ACTIVE REST DAY

Had to take a week off after COVID decided to pay a visit.  Ready to start working out tomorrow

W1/D4 PULL

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