Name: Playbook - Demi Bagby - W2/D4 Upper pull
Uploaded: 2023-06-19T15:00:29.599Z
Duration: 45 min
Description: W2/D4 Upper pull

Inez

- Wide, medium, close pull-ups

- Renegade rows

- Lateral raise to row

Superset:
- Dumbbell bicep curl 
- Banded pull-ups

- Superman lift pulldowns

-Perform a pull-up in a wide , medium, and close positions
-Work back through in to a medium and then wide position
-Repeat sequence

Wide, medium, close pull-up

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row (10 each arm)

-Perform a side lateral 
-Hinge at the waist
-Row the dumbbells
-Stand back up to the starting position
-Repeat

Lateral raise to row

- Engage your bicep as you curl up 
- Keep your core tight

Dumbbell bicep curl

- Hold the bar a little wider than shoulder width 
- Engage your back as you come up 
- Keep your core engaged

Banded pullups

Superset

-Lay flat on the ground with your body at full extension
-Raise your legs and arms off the ground- hold position
-Row your arms down in a pulldown motion
-Reverse movement 
-Repeat

Superman lift pulldowns

W2/D4 Upper pull

Tallinn

Talor McClusky

Day 1 of the program. Loved this workout!

Nanine

W1/D1 Lower body

Ann-Sophie

I had to modify the push ups after a set, but overall enjoyed it 😁

Gracen Fleming

W1/D2 Upper push

Did the 100 squats without a weight and had to do it in 4 intervals but made it 😄 🍑

Let me tell you ending with that 100 squats made me feel so proud of myself afterwards.  I cried cuz i was happy i actually did it :D

Vanessa

Couldn't even finish it, legs are shaking ! I'm a newbie so hopefully I can come back to this one and complete it !

Kirsty

W1/D3 Lower body

I don’t have a pull up bar :( so I just did push ups instead 😅

Great workout! The pull ups and chin ups seemed a bit advanced. Some modifications would be helpful!

W2/D4 Upper pull

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