Name: Playbook - Ida Jemina - W5/D5 - Phase 2 - Pull day
Uploaded: 2024-02-13T13:19:03.784Z
Duration: 70 min
Description: W5/D5 - Phase 2 - Pull day

Melissa Johnson

Exzon

Melissa

Liz Bowman

Whew that little ab workout at the end, was the perfect little burn I needed 😌

Brittney

Evelyn

Loved this workout. Learned some new exercises today. The W and the cable pulls with the rope. I’ve never done those and loved them.

Brandi

The first Phase 2 Pull Day and I'm so excited for you to crush it!💪 In this workout you will get new exercises and variations compared to the Phase 1. All of them will develop your muscles and strength amazingly. We will train the upper body muscles that perform pulling movement and we will utilize vertical and horizontal work to really pump all those muscles up! And oh yesss! You will have an ab circuit in this workout as well with different exercises 😘

Tag @idajemina and use #trainwithida on IG so I can see you crushing it!!

Start with weights that are challenging but allow you to perform all the prescribed sets and reps with good form. If you manage to do all the reps and sets in an exercise, you get to increase the weight on next week's session. Small increases of weight throughout the weeks is what you should aim for as that gives us those results!

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 halfway back up with a controlled motion and then down again
- Return the handle to the starting position

Target: Back muscles

1,5 rep Cable Pulldown - Wide Grip

Remember both sides! Alternatively you can perform this exercise standing up in a staggered position and taking support from a bench or your front leg's knee.

- Take support from a bench with your knee and one hand
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Target: Back muscles

Supported Single Arm Row

-Attach a rope to the cable machine and set the weight appropriate to you
-Grip the rope and squat down slightly, with your back straight and head down
-Start with your arms extended, and pull the rope towards your shoulders in a controlled manner
-Return to the starting position to complete repetition

Target: Back muscles

Cable Lat Pulldown

Remember to perform all sets and reps with both sides!

- Hold on to something you can grab with one hand and lean away from (i.e. cable machine, power rack or similar)
- With the other hand lift the dumbbell up to shoulder level in an arc like motion
- Bring the weight back down in a controlled motion

Target: Shoulders

Leaning Lateral Raise

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

Target: Shoulders

W-Raise

Each curl counts as a rep!

- Curl the weights up by engaging the biceps while turning your palms towards your shoulders
- Bring the weights back down with a controlled motion
- Curl the weights up while maintaining a hammer grip throughout the motion
- Bring the weights back down

Target: Biceps

Bicep Curl to Hammer

- Sit down on a incline bench with dumbbells on both hands, palms facing away from yourself
- Curl the weights up by engaging the biceps
- Bring the weights back down with a controlled motion

Target: Biceps

Incline Bench Curl

Abs Circuit! Three exercises, three rounds, let's go!

Each leg raise counts as a rep!

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side

Leg Raise with Twisting Hip Up

Each leg raise counts as a rep!

- Lie on your back while lifting your extended legs alternately up and down in a scissor-like manner
- Hold a weight in your hands, upper back slightly off the floor and arms extended upwards
- Keep your head up throughout the motion

Plate hollow hold flutter kicks

Each pull through counts as a rep!

- In a high plank position grab a dumbbell and pull it under your body from the opposite arm's side across to the working arm's side
- Switch hands and repeat to the other side
- Maintain a tight core throughout the movement

W5/D5 - Phase 2 - Pull day

Community

More workouts from Ida Jemina