Name: Playbook - Gainsbygaines Fitness - Muscle Gain : W1,D2 (Pull)
Uploaded: 2022-01-12T20:22:08.607Z
Duration: 70 min
Description: Muscle Gain : W1,D2 (Pull)

Marquis Hardin

Freeman

Salla

Cortney

Matt

Abdul

Courtney

Very challenging and so rewarding bro. Me and my misses are loving it

Ricardo

Alan Harrison Jr

Elijah Dejesus

Paul

Cameron

It was great. Gym didnt have the seated hamstring curls so i just went with the laying ham curls!

Adam

Raymond Jimenez

Keys:
-flat back and core tight
-neutral spine, don’t focus on looking up to see yourself while your hinge 
-keep the bar close to your legs on the way down and up

Barbell deadlifts

Keys:
-I like to perform a deadlift first and start from a standing position
-when you get to your bent over position, keep your core tight and row keep your elbow fairly close to your body
-do not use your legs, control the weight through the full range of motion
-if you have to add legs in and rock to complete the reps then it’s too heavy and you need to lighten the weight up

Barbell bent over rows

-push through your heed and squeeze the glutes and hamstrings at the top of the movement
-keep your core tight and make sure not to hyper extend the back
-just your shoulders will be on the bench
-keep a neutral spine, let your head travel with you throughout the movement

Smith machine hip thrusts

-I over emphasized pulling my shoulders down so you can see the difference
-focus on pulling those elbows down and contracting the last
-you can have a slight lean back
-control the weight throughout the full range of motion

Lat pull downs

-tempo is explode down and control on the way back up
-feet should be shoulder width apart

Seated hamstring curls

Pay attention to the tempo and range of motion in the video example

Standing machine calf raise

Complete each exercise for 12 reps, and then each exercise by 10 reps, followed by 8 reps.  This is your finisher, so complete all reps as fast as possible.

-feet shoulder width apart (spread wider if it’s too hard)

-do not rock the hips and keep the core tight

-1 row each arm = 1 rep

Dumbbell high plank rows

-make sure you extend legs our and arms overhead after each rep

V ups

-complete the full curl at the bottom of your squat before standing back up

Dumbbell squat curls

-Work one side for the set number of reps before moving to the other side

Jack knives (same side)

Pull Finisher Circuit 1

Muscle Gain : W1,D2 (Pull)

Maximilian

Chris

Muscle Gain: W1, D1 (Push)

Diego Alejandro Haintzi Mármol

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 : W1,D2 (Pull)

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