Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W4, D2 (Pull)
Uploaded: 2021-01-18T11:48:47.443Z
Duration: 70 min
Description: Muscle Gain: W4, D2 (Pull)

Marquis Hardin

Make sure to separate the movements and reset each time before the deadlift

Barbell burpee deadlifts

-Stay night and strong in the core and have a flat back as your perform the row in the bottom of the rdl. 

-Control the weight and squeeze through the glute to come back to the starting position

Barbell RDL Row

You can also use a regular barbell.

-keep the core tight to protect your lower back to stop you from hyperextending

-push through the heels and squeeze the glutes and hamstring 

-let your head travel with you throughout the movement to keep a neutral spine

Smith machine hip thrusts

Wide grip lat pull downs 1 1/2 reps

Hold that squat position and make sure you get full extension at the arms each rep

Cable t-bar squat hold row

Lying hamstring curls

Standing calf raise machine

Reps are performed on each side

Keep the core tight and don’t rock at the hips

Db plank row

Keep arms locked out with weight stacked directly over your shoulders

Db v ups

Hold at the bottom of the squat position and curl

Sumo squat hold Db curls

The weight should touch the ground each time and turn your head with your body as it twists.

Touching on each side = 1 rep

Db Russian twists

Muscle Gain: W2, D2 finisher circuit

Muscle Gain: W4, D2 (Pull)

Maximilian

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Diego Alejandro Haintzi Mármol

Matt

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: W4, D2 (Pull)

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