Name: Playbook - Janet Calderon - W1/D2 Pull Day
Uploaded: 2024-01-02T12:08:53.355Z
Duration: 60 min
Description: W1/D2 Pull Day

Crystal

Jeannie

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

Lexus

Chanel

Hannah

It was great! Was also wondering cause I just started all the workouts yesterday. If the workouts will change after I complete these 4 weeks.

Karina

I enjoyed it!  Thanks so much! Might challenge myself and add more reps

Laila Milkie

Merry Geremew

meeooouuchhhh i threw in some pushups and going for a little 25 min cardio just to make you proud :) I know i know you love it!!

Malerie

Cheryl

Securely set the pin on the desired weight.
Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.

Assisted Pull Ups

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the bac

Wide Grip Lat Pulldown

Stand in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Grab a straight-bar attachment with a wide grip from the low setting.  

Pull the bar toward your torso while keeping your chest forward and back straight. Pause, then return to the starting position.

Cable Row

Superset 1

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Hand Dumbbell Row

Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

Hammer Curls (gym)

Superset 2

Stand comfortably with feet firmly placed on the floor.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow.
Hold at the top of the contraction for one second.
Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.

Cable Bicep Curl

W1/D2 Pull Day

Latesha

Jessica

Tiffany

W1/D1 Glutes

Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

Joanne Carrillo

Olivia

W1/D4 Push Day

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

W1/D5 Glutes & Hams

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W1/D2 Pull Day

Community

More workouts from Janet Calderon