Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W3, D5 (Pull)
Uploaded: 2022-01-12T20:23:03.717Z
Duration: 70 min
Description: Muscle Gain: W3, D5 (Pull)

Diego Alejandro Haintzi Mármol

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: W3, D5 (Pull)

Maximilian

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Chris

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Freeman

Muscle Gain : W1,D2 (Pull)

Matthew

Shrey

Muscle Gain: W1, D4 (Push)

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

Muscle Gain: W1, D5 (Pull)

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: W3, D5 (Pull)

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