Name: Playbook - Ellen Nieman - W1/D2 Pull
Uploaded: 2024-03-25T02:58:56.591Z
Duration: 60 min
Description: W1/D2 Pull

Sherry

Tammi

Margaux

haven’t moved some of these muscles in a while and I’m definitely going to feel it

Miranda Opdahl

Justine

Michele

Casey

Courtney

Loved this own! Sets I’ve never tried before

Lorraine Jackson

Sofia

Tamarra

Kyle

Great start to the day… biceps on fire!!

Zoe Kate

Franki

Maria

🥲😮‍💨 im still sore from the one before i know im not going to be able to move my arms tomorrow 🥵💪🏼

Guadalupe

Ricci

Good pump, especially after the hammer curls!

Shelby Koehling

Elvia

Feeling STRONG during and after that one! 💪🏼

Kortni

Georgia Naulty

Those isolation curls were amazing 🤩 ☠️

Nicole

Probably one of my top favorite pull workouts! The reverse pec deck flies BURN!! 🔥 workout

Catherine

Has to superset a couple cause I’m on a time crunch but that burnnnnnns so goooddddd

Alyssa

Katie Dunn

Caroline

Failure reps to kill me at the end of the

Kelsey

The curls at the end nearly killed me. Yowza!

Karen

TRACEY

Warm-Up:

5-minute incline walk on treadmill

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

Cardio (optional): 1-3x a week
- 10-20 minute incline walk
- 20-45 min outdoor walk
 
*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 by May 9th!*

Single arm row

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Lean back slightly and pull toward your core 
- Engage your back as you pull
- Pause and return to the initial position

Low Row using Straight Bar

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- 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

Isolated seated hammer curls

W1/D2 Pull

Jodie Langstreht

W1/D1 Push

Time to catch back up after a little break from driving around the Midwest last week! ✋🏼

W1/D3 Legs

W1/D4 Upper Body

Leg extension machine broken...nice workout

W1/D5 Lower Body

I didn’t expect my arms to hurt straight away this time around, but god I’m struggling to lift my water bottle to my lips 😫

Subbed a few exercises out to get this one in from the home gym but it worked out great! 💪🏼

W2/D1 Push

Megan

W2/D2 Pull

It was a good one! Wish I would’ve pushed harder and waited around to finish the workout! I’m not in the best place emotionally/mentally right now but I’m glad I at least made it

Post workout shaky legs again! Damn those stairs down to the locker room!

Cecily

W2/D3 Legs

Decided to run 3 miles on top of this for cardio 🫥

W2/D4 Upper Body

Having to back track and hit these days I missed out on last week.

Almost didnt make it today but im glad i did !!

W2/D5 Lower Body

W3/D1 Push

Felt stronger today! But dang my arms and back are burning!

W3/D2 Pull

W3/D3 Legs

Feeling strong this week!
 🔥 workouts!

W3/D4 Upper Body

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

W4/D4 Upper Body 2

I need to re-work my order so I have rest between the two lower days 😆

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

Sweating like I just finished running a 5k 🥵

W5/D3 Legs 2

Great workout but feeling a little weak today 🥴

W5/D4 Upper Body 2

Came to the gym real tired but finished strong n full of energy 🥵

I don’t love leg day cause I have a knee that is trash. But I do enjoy this one🔥

W5/D5 Lower Body 2

Little late but on the ol’ honeymoon, so getting it in when and where I can 💪

W6/D1 Push 2

W6/D2 Pull 2

Those Landmine RDLs might just be one of my favorite exercises.

It’s a good workout but I’m also glad to be done with that for a few 😂

Today was a good leg day sad the 6 weeks is ending !

W6/D3 Legs 2

Clicked this one off a day late 🥴 was busy admiring my shoulders after this one. hard to raise my arms after!!

W6/D4 Upper Body 2

Cant believe today wad the last day it flew by but i see the difference from day one ❤️‍🔥

6 weeks and an insane amount of growth later… can’t say enough about how amazing this program is. several weeks of new PRs and physique changes. ☺️🥵

W1/D2 Pull

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