Name: Playbook - Ida Jemina - W2/D5 - Phase 1 - Pull day
Uploaded: 2024-02-13T13:19:03.627Z
Duration: 60 min
Description: W2/D5 - Phase 1 - Pull day

Love your workouts so much! You’re the best!

Jamie

Olivia schmidt

Melissa Johnson

Exzon

Ne roikkuvat jalan nostot sivuille.. voiko  korvata jollain?

Minttu

Rocca

Great sweat sesh!! I added in some single arm pulls and I’m going to be so sore Wednesday lol

Brandi

Pull seshhh! Today we're going to focus on the muscles that perform pulling movements!

If you managed to do all the reps and sets in an exercise last week, you can add weight to that exercise today! Small increases of weight throughout the weeks is what gives us those results!

Tip: In cable pulldowns and other back exercises, you can use lifting straps to help you focus on the target muscles on your back better - give it a  try!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

-In a cable set, grab a wide handle with your arm extended and palms facing forward.
- Pull the handle down towards your upper chest while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Target: Back muscles

Cable Pulldown - Wide Grip

-Start with your feet firmly planted on the platform and grip the cable with your arms extended
-Pull the cable towards your belly by engaging your back muscles and bringing the shoulder blades together
-Slowly return the cable to the starting position to complete the repetition

Target: Back muscles

Low Cable Pull - Narrow grip

-In a high cable set, grab a narrow handle with your arm extended.
- Pull the handle down towards your upper chest while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Target: Back muscles

Cable Pulldown - Narrow Grip

-Stand facing a rope attachment that is attached to a high pulley cable machine. Grasp the rope with a neutral (palms facing inward) grip. 
-Pull the rope directly towards your face by engaging your rear delts, separating your hands as you do so, as you keep your elbows up and out to the sides.
-Return hands to start position

Target: Shoulders

Face Pull

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Lift to shoulder level and bring back down 
-Perform desired rep count

Target: Shoulders

Lateral Raise

Alternatively you can perform the exercise with a barbell.

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. As you lift the weights up rotate them until the palms face your shoulders. Squeeze you biceps on top.
- Slowly begin to bring the dumbbells back to starting position.
- Repeat for the recommended amount of repetitions.

Target: Biceps

Dumbbell Curl

Alternatively you can do hanging knee raises from an overhead bar if the smith machine is not available.  You can adjust the amount of reps according to your current skill level.

-Set the Smith Bar to shoulder height and lock it into position
-Place your arms over the bar and seat it into your armpits and raise your feet off the ground
-With your feet together, bring your knees to your chest
-Slowly return your legs to the starting position to complete the repetition

Target: Abs

Hanging Leg Raise Smith

You can absolutely continue this exercise in the Smith-machine with the same position as in the previous exercise! Each lift counts as a repetition.  You can adjust the amount of reps according to your current skill level. Tip: Use lifting straps to make it easier to hang from the bar.

-Grab the bar and hang. Raise your feet off the ground
-With your feet together, bring your knees to your chest while twisting your body to one side
-Slowly return your legs to the starting position to complete the repetition
- Continue with twisting to the other side

Target: Abs and obliques

Hanging Twisting Leg Raise

W2/D5 - Phase 1 - Pull day

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Jacquelyn

Wendy

W1/D2 - Phase 1 - Hams, Glutes and Calves

Tamara

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Shirleyou

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

W3/D1 - Phase 1 - Full body strength

Curtsy squats aren’t good for me so I subbed Bulgarian split squats

W3/D2 - Phase 1 - Hams, Glutes and Calves

W3/D3 - Phase 1 - Push day

Lower body is on fire!!!! Freezing outside, but my internal temperature is 1000 degrees!!!! 🥵😂

Veera

W3/D4 - Phase 1 - Quads

Arms are feeling good and strong. Grip strength is what got me this time

Yllättävää kyllä 120km pyöräilyn ohessa vaikeita ei olleet jalat vaan push day. Silloin erityisesti olkapääliikkeet piti tehdä normaalia pienemmillä painoilla. Pull jäi muhimaan odottamattomien vieraiden, väsymyksen ja lauantai aamun koronapiikin takia ja kulki sitten taas levon jälkeen kuin unelma 🤩 huomenna voikin startata 4 viikon intoa puhkuen valmiina rikkomaan ennätyksiä!

Kirsi

W3/D5 - Phase 1 - Pull day

Making it a strong one today now swim time!!

Kotisalilla vapailla painoilla 4vko progress:

Kyykky 27 -> 37 kg 
Hipthrust 55-> 67,5kg
BOR&U 9x2 -> 15kgx2 
Penkki 24,5 -> 37kg
Pystäri 19,5 -> 27kg
Bicep 15 -> 20kg
Triceps 8 -> 17kg 

Keväisen selkävaivan takia halusin aloittaa noissa kahdessa ekassa super himmaillen että tekniikka pysyy varmasti mukana! Niissä onkin sitten seuraavalla jaksolla hyvät gainssit vielä otettavissa kun esim penkin kanssa tekee varmasti tiukempaa 😅 innolla odotan uutta jaksoa ensi viikolla!

W4/D1 - Phase 1 - Full body strength

Happy morning solid workout today!!🤩🔥

Amazing workout today. Calves are burning!

W4/D2 - Phase 1 - Hams, Glutes and Calves

Good way to start off after a quick break ☺️

W4/D3 - Phase 1 - Push day

I so dread quad day…my goodness 🥵🥵🥵

W4/D4 - Phase 1 - Quads

Not super motivated, but we got it done. Phase 1 done!

W4/D5 - Phase 1 - Pull day

W5/D1 - Phase 2 - Full body strength

Mira

W5/D2 - Phase 2 - Hams, Glutes and Calves

Im in love💛 Nää on parhaita treenejä ja vitsi miten hyvä olo. Oon niin koukussa😄 Mies ihmettelee kun käyn nykyään niin paljon salilla mut tää on se arvokas oma-aika mistä en enää tingi.

W5/D3 - Phase 2 - Push day

Oh My God!!!!! My gym had the heat up WAY TOO HIGH for this burner today! I’m sweating my a** off!!!!!

W5/D4 - Phase 2 - Quads

Melissa

W5/D5 - Phase 2 - Pull day

Loving the gym! Wish there was a place to log weights so I remember where I left off every week.

W6/D1 - Phase 2 - Full body strength

I workout from home. So I don't have some of the equipment used in the muscle and strength program. What I love about Ida's app and workouts - she gives you an alternative that you can perform. It's crucial!! 
Fitness is not only about lifting and sweating. It's also about knowledge! 
Knowing how to do alternative exercises, progressive overload and nutrition are very important! 
Ida is not only going to make you fit and healthy but also SMARTER! KNOWLEDGEABLE! 
Amazing amazing amazing!!!

Rinat

W6/D2 - Phase 2 - Hams, Glutes and Calves

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

W6/D3 - Phase 2 - Push day

💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

W6/D4 - Phase 2 - Quads

Liz Bowman

W6/D5 - Phase 2 - Pull day

Definitely getting stronger, now if I could just get this layer of fat to leave and show my muscles!!!! 😂

Hyvin oli jaloissa voimatasot taas kasvaneet pienen kevyemmän jakson jälkeen (syysflunssa), käsien kanssa tiukempaa

W7/D1 - Phase 2 - Full body strength

Rutina fuerte para glúteos 😍😍😍🌻

W7/D2 - Phase 2 - Hams, Glutes and Calves

I need my left tricep to join the gains party 😣😩 It’s so damn weak!!!!

Im finishing up week 7. My strength is way up. I’m seeing a lot more definition. I’m getting a little bulky and was wondering if I should shift gears to one of your other programs to lean out faster. My arms and shoulders are like buff lol now I need to slim down

W7/D3 - Phase 2 - Push day

Babeeeeeeee!!!! Them squat jump finishers!!!! 🥵🥵🥵🥵 legs look great tho!!!

Omgoodness, those squat jumps at the end are freaking killer!!!!! OUCH!!!!

W7/D4 - Phase 2 - Quads

Great way to end the week 💪🏾💪🏾💪🏾

W7/D5 - Phase 2 - Pull day

Day 1 of week 8 for building muscle and my strength has increased significantly.

W8/D1 - Phase 2 - Full body strength

Trying to get back at it after a little sick break. Feeling weak, but getting through.

W8/D2 - Phase 2 - Hams, Glutes and Calves

W8/D3 - Phase 2 - Push day

Not gunna lie, this was a rough one the day after Christmas 😩

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

W8/D4 - Phase 2 - Quads

Alko viimisiä hauiksia tehdes vähä naurattaa ku pikkusen oma tekeminen erinäköstä ku Idalla😂💛 Ei ollu niin vaivattoman näköstä ku ohjevideos ku koitin pinnistää isommilla painoilla ku viimeks loput toistot. Ei niin kaunista, mut ihan parasta huomata kehitystä viikko, viikolta🙏💪🏼 Toisis liikkeis sit taas kehitys tapahtuu sillai et oikei ihmettelee miten isommat painot tuntuuki yhtäkkiä nii kevyiltä😄

W8/D5 - Phase 2 - Pull day

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

W9/D1 - Phase 3 -Full Body

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

W9/D2 - Phase 3 - Hams, Glutes and Calves

Distracted by the game being on, but we got it done 😂

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

W9/D3 - Phase 3 - Push Day

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

Maria

W9/D4 - Phase 3 - Quads

W9/D5 - Phase 3 - Pull Day

W10/D1 - Phase 3 -Full Body

W10/D2 - Phase 3 - Hams, Glutes and Calves

Freezing outside, but sweating in the gym! 😂

W10/D3 - Phase 3 - Push Day

That squat ended took my breath away 😣❤️

Mis cuadriceps a punto de explotar!! 😰😰😰 es increíble cuánto peso puedo levantar ahora 🥰

Karina

W10/D4 - Phase 3 - Quads

Deload week is all I have left!!! Went by so fast.

W2/D5 - Phase 1 - Pull day

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