Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W4, D5 (pull)
Uploaded: 2021-01-18T11:44:25.060Z
Duration: 70 min
Description: Muscle Gain: W4, D5 (pull)

Marquis Hardin

Diego Alejandro Haintzi Mármol

Start by elevating the hips. Squeezing your glutes and tightening your core.

Think about trying to bring your heels to your butt while pressing into the ball as hard as you can

Stability ball hamstring curls

Keep the focus on your planted foot and keep a slight bend in that knee. 

Push the hips back as you hinge and keep the dumbbells close to your body as they travel towards the floor. 

Squeeze the glut on the way up.

Staggered stance Db rdl

Keep your body square throughout the reps to increase core engagement

Single arm unsupported Db row

Make sure to keep the elbows high as your pull towards your forehead

Cable rope face pulls

When kneeling, stay upright and focus on activating that lat by pulling the cable away from your body

Reps are for each side.

Single arm cable Lat pull down

Separate the movements and maintain good form throughout each.

Your knee won’t touch the ground on the reverse lunge and stay square on the row

Reps are performed on each side

Single arm cable reverse lunge + row

Control the dumbbells throughout the movemebt

Db bent over reverse fly

Kettlebell gorilla row

Plank alternating toe touches

Pop the hips and keep the core tight to protect your back. Remember to hinge more than you squat.

Dbl kettlebell swing

Keep your back flat on the floor by tilting the pelvis and activating the lower abs

Dead bug dbl leg extensions

Muscle gain: W2, D5 pull finisher

Muscle Gain: W4, D5 (pull)

Maximilian

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

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 💪🏾🔥

Martin Delgado

Muscle Gain: W2, D4 (Push)

Luis

Muscle Gain: W2, D5 (pull)

Muscle Gain: W3, D1 (Push)

Too soft training, but my band snapped.   Lol 🤣🤣🤣

Muscle Gain : W3,D2 (Pull)

Muscle Gain: W3, D4 (Push)

Muscle Gain: W3, D5 (Pull)

Muscle Gain: W4, D1 (Push)

Muscle Gain: W4, D2 (Pull)

A bit harder as is colder today...  Hehehe

Man this was a challenge for me I’ve done it twice before.

Muscle Gain: W4, D5 (pull)

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