Kathy

Olivia Lora

Gabrielle Alsept

- Set up in a power rack with the bar on the pins
- The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position
- Position yourself against the bar in proper deadlifting position
- Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings
- Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout
- Be sure to pull your shoulders back as you complete the movement
- Return the weight to the pins and repeat

Barbell Rack Pulls

- Grab the attachment with a neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction and return to starting position with control

Lat Pulldown

- Stand with your feet about shoulder-width apart
- Grasp the bar a little wider than shoulder width, keeping your forearms pronated (palms facing your shins)
- Hinge forward at the hips while keeping the back straight and knees slightly bent, your body should be bent forward at about a 45 degree angle
- Tighten your glutes and core as you pull your elbows up behind you, bringing the bar toward your hip crease or lower abs
- Keep pulling your elbows behind you and squeeze your shoulder blades together while keeping your back straight
- Lower the bar back to the starting position with control

Barbell Bent Over Row

- Support yourself using your opposite arm
- Row dumbbell up toward your hip while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

- Seated on the floor, grasp the rope with an overhand neutral grip
- Pull the rope down toward the top of your chest
- Squeeze your lats, pulling the shoulder blades together
- Reverse the movement with control to starting position

High Cable Row

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Pause at full contraction
- Slowly lower the dumbbells to starting position

Dumbbell Bicep Curl

- Place a rope attachment on a low pulley and stand facing the machine
- Grasp the rope with a palms-in grip
- Stand straight up while keeping the natural arch of your back and torso stationary
- Keep your elbows in close to your sides
- Use your biceps to curl the rope toward the shoulders
- Pause for a second at the top while squeezing your biceps, then slowly lower the weight back to the starting position

Cable Rope Hammer Curl

Back & Biceps -
Strength Focused

Lindsay

Lexi

Katelin

Back & Biceps

Lori

Amazing pump and I can do everything in my home gym!🤌🏼

Shoulders, Chest, Triceps

Shianne

Katie

Tried this as an intro to the app and dang I can feel the burn. 😁🤗 excited to start one of your programs on Monday!

Beginner Upper Body

That one has me sweating after the first set 😅

Jessica

Sandra

Shoulders & Arms

I still can’t curl and had a hard time with the reverse grip because of my limited motion but I still tried

Alicia

Melissa

Carmen

Really liked this one.  Did it as a progressive overload. 🔥🔥🔥🔥

Barb

Arms are definitely feeling this 🤩🤩🙌

Rylie

6x6 Full Upper Body 💀

Shelby

Yesenia

Shoulders

Hillary

Thought this be an easier one but really pushed myself and focused on form and BEST upper body day lately

Back & Biceps - Strength Focused

Community

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