Name: Playbook - Eliza Katoa - W4/D4 Pull workout- Beginners Program P2
Uploaded: 2024-04-04T21:40:52.936Z
Duration: 55 min
Description: W4/D4 Pull workout- Beginners Program P2

- Machine pull-ups 
- Bent-over dumbbell row 
- Strraight-arm rope pull down 
- Barbell deadlifts 

Superset 1: Perform the moves below back to 
Back. Rest 1-2 minutes and repeat 3x.

- Hammer curls 
- Half bicep curls 

Superset 2:

- Row machine 
- Renegade row devils press

- Hold the bar 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 pull-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over row with barbell and dumbbells

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell OR Dumbbell Deadlift

- 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

Hammer Curls

Curl those Dumbbells up toy your shoulders and then halfway down until you create a 90 degree angle with your arms. Hold there and bring it back up. That’s one rep. Repeat.

Dumbbell half bicep curl

Superset

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine

Start in a high plank position with your hands holding dumbbells. Row one dumbbell back said it down and then row the other one back. Then jump your feet forward and a wide stance close to your hands and explosively clean those dumbbells up all the way over your head. Control them back down and repeat.

Renegade row to devils press

W4/D4 Pull workout- Beginners Program P2

Jordyn

Christine

W1/D1 Full body workout- Beginners Program P2

W1/D1 Welcome to the beginners program part 2!

Went up on some. Feeling stronger each week

Alicia Hodde

So good!! Upper is my weakest and this felt good.

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W1/D4 Pull workout- Beginners Program P2

So fast. So challenging. I loved it! 🔥

Katie

Amazing done in 13mins burned about 90 kcal

W4/D4 Pull workout- Beginners Program P2

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