Name: Playbook - Ellen Nieman - W1/D2 Pull
Uploaded: 2024-03-20T17:09:07.841Z
Duration: 60 min
Description: W1/D2 Pull

Felt it 🥵I only started gym about a month ago and could only lift a small 2kg. Due to living an unhealthy lifestyle for years I was serverly underweight, no energy. I have now started bicep curling 7.5 now now a stupid baby 2kg. I am so happy with my progress and can’t wait to continue with this program. Xx

Eboni

Caroline

Steph

Kate

Really glad to be working out again!! 🔥🔥🔥

Kristin

Sherry

Courtney

Jamie

Taylor

This one had the callouses poppin’. Def a good one!

Erica

Jill

Margaux

Ricci

Warm-Up:

5-minute incline walk on treadmill

Dead hang: 2x10-15 seconds
Scapular pull-ups: 3x10 
TRX row: 3x10 

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge on February 21st!*

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Pulldown

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

W1/D2 Pull

First day on the program. Looking forward to it! Thanks!

Hannah

Great workout to start my second round of this challenge 🔥

W1/D1 Push

Clare

April

W1/D3 Legs

Couldn’t do a couple due to small town gym limitations of machines but I think I managed to do as close as the work out possible:) I somehow didn’t log this workout correct so I did it all yesterday and today as well 🥵 lol feeling it! But feeling great !

Stilllll hate dips 😂 subbed tricep extensions for them

W1/D4 Upper Body

Finally got back in the gym after having Covid….again. My supplements came in the mail yesterday and I can definitely tell a difference in how hard I was able to push today!! So glad to be back at it the gym is my happy place now!

Seriously the best leg day I think I’ve ever had!!

W1/D5 Lower Body

Today is one of those days where I just didn’t feel like it to be honest. I got here and did the work. I pushed myself when I didn’t want to stop. I enjoyed it. Even my shirt says it all…. The gym is my psych ward. So true.

W2/D1 Push

Feel like that’s the best arm workout I’ve gotten yet!!! 🔥🔥

W2/D2 Pull

Gonna be jello later! 🔥🔥🔥 I’m loving this!

This leg day had me unwell in the best of ways

Legs are not my favorite day but made this one fun 🤩

W2/D3 Legs

W2/D4 Upper Body

These lower body days have these legs growin’, getting ready for summer outchea!☀️

W2/D5 Lower Body

It’s the chest pump for me after a good push day like this one☄️

One of my favs! Increased on weight today💪🏽

W3/D1 Push

W3/D2 Pull

Literally are you making me look forward to leg day 😅😂💪🏽

W3/D3 Legs

W3/D4 Upper Body

This is the first plan I have ever stayed consistent with! Thank you 🥹🫶🏻

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

Awesome, still adjusting to the lower reps

W4/D4 Upper Body 2

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

W5/D3 Legs 2

W5/D4 Upper Body 2

W5/D5 Lower Body 2

Can’t believe how strength is improving!

Loved starting the week with this workout 💯

Casey

W6/D1 Push 2

Increased weight in at least one rep for 5/6 sets. Feeling proud of the improvement in less than 6 weeks.

10/10…after doing your workouts, I was finally able to do a strict pull-up, so stoked!

W6/D2 Pull 2

Did a hiit class this morning and came back for legs. Definitely not jogging out 🤦‍♀️

Legs are hard for me because I have a weak knee and I had resigned myself to just not being able to strengthen there. Your programs have my mindset changed tho. Thanks!

Don’t like leg day before this program, no i really enjoy it, I have make a lot of progress 💪🏻💪🏻🔥

W6/D3 Legs 2

Another one where I increased weights in at least one rep of the set. 💪🏽

W6/D4 Upper Body 2

Great wrap to this challenge! I enjoyed it and feel proud I stuck to it and saw improvement in strength! Thanks, Ellen and congrats to everyone who completed it! 💪🏽🔥

Kyle

Last training, this 6 weeks was awesome, first time I do a fully program, I feel so fine and happy 💪🏻🔥❤️

W1/D2 Pull

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