Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W1, D5 (Pull)
Uploaded: 2022-01-12T20:22:27.244Z
Duration: 70 min
Description: Muscle Gain: W1, D5 (Pull)

Maximilian

Marquis Hardin

Another day adapting all exercises with the resistance bands as per 2nd lockdown in UK!!

Diego Alejandro Haintzi Mármol

Matt

Courtney

Shrey

Alan Harrison Jr

Cameron

Raymond Jimenez

More dumbbell and unilateral movements to finish off the week and help build a solid foundation.

Keep a slight bend in your knees
-shoulders pulled back and core tight
-push your butt back and engage the hamstrings and glutes
-dumbbell should travel close to your legs on the way down and up
-squeeze through the glutes and hamstrings on the way up

Dumbbell RDL

-make sure to pull your elbow all the way through 
-control the weight on the weight down
-set number of reps are completed on each side

Dumbbell single arm bent over rows

-pull should downs away from your ears
-feel that stretch through the last when releasing on the way up
-control the weight through the full rep

Straight arm cable lat pull downs

-squeeze the glutes and contract the core in the kneeling position
-pull the shoulders down and activate the lats
-pull your elbows in towards your side and slowly release to the starting position

Kneeling wide cable lat pull down

-Explode up drive your heel to your butt
-control nice and slow on the way down
-set number of reps are completed on each leg

Lying single leg hamstring curls

-keep a slight bend in the knee
-get that full range of motion
-control on the way down and explode up
-complete the number of reps on each leg

Leg press single leg calf raises

Complete each move for 12 reps, then each move for 10 reps, followed by 8 reps in a listless time as possible.

-Wide stance 
-kettle bells are inside of your legs on the ground
-keep a flat back and control the kettle bell throughout the entire movement 
-the set number of reps = each arm

KettleBell alternating gorilla row

-extentend the legs full on each rep
-try to touch your elbow to the opposite knee and hold that position for a second before switching 
-number of reps = each side

Bicycles (full extension)

-Keep your shoulders pulled back and core tight
-keep a neutral spine by letting your head follow your body throughout the movement, don’t strain the neck
-the kettle bell swing should be cause by your hips thrusting forward not your arms raising the Kettlebell

-this is a lower body focused movement, not a front raise

Kettlebell swings

-focus on contracting the lower abs to raise the legs up while they remain in the bent position
-bring your knees to your chest which will raise the hips off of the ground
-bring feet all the way back down to the ground to complete the rep

Reverse crunches

Muscle Gain Finisher Circuit Day 5

Muscle Gain: W1, D5 (Pull)

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Muscle Gain: W1, D4 (Push)

Jeff

Muscle Gain: W2, D1 (Push)

Good training, just missing some exercises rest timing setting....

Muscle Gain: W2, D2 (Pull)

The additional explosives were a good way to challenge and push myself this week! Great workout 💪🏾🔥

Muscle Gain: W1, D5 (Pull)

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