Name: Playbook - Ida Jemina - W4/D5 - Phase 1 - Pull day
Uploaded: 2024-02-13T13:19:03.725Z
Duration: 60 min
Description: W4/D5 - Phase 1 - Pull day

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

Melissa Johnson

Exzon

Rocca

Evelyn

Yeiiii!! Phase1 complete✔️ So exited for phase2💪🌟🌟

Maria

Darlene

The FINAL day of Phase 1!💪 Let's finish this phase strong!! Next you will get your hands on the Phase 2 workouts!!😍

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

W4/D5 - Phase 1 - Pull day

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

Tamara

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

Olivia schmidt

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

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

W4/D5 - Phase 1 - Pull day

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