Name: Playbook - Janet Calderon - W4/D2 Pull Day
Uploaded: 2024-01-02T12:08:54.106Z
Duration: 60 min
Description: W4/D2 Pull Day

I am ☠️. Great workout 🏋️‍♀️

Latesha

What a great sweat 😅 this was 💪🏾

Joanne Carrillo

"- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position."

T Bar Row

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

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

Select the suitable weight and connect a single handle to a high pulley then kneel in front of the cable tower, taking the cable with one hand with your arm extended.

2. Pull the weight down (with palms facing forward) to your torso by flexing the elbow and retract the shoulder blade then move your wrist so that at the completion of the movement, your palm is now facing you then hold for a couple of seconds and go back to the starting position.

Single Arm Cable Pulldown

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

Grasp a bar above your head. You don't have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. You can try an overhand grip with your thumb around the bar to improve stability.

Tilt your pelvis slightly backward. Engage your abdominals lift your knees up toward your chest one leg at a time.  Exhale while lifting the legs. Feel the abdominal muscles working hard as you do this.

Maintain the posterior pelvic tilt even at the bottom of the movement.

Hanging alternating knee raise

Sit on the ab machine and select a slight resistance. Position your feet under the pads and grab hold of the top handles. Make sure your arms are bent at 90 degrees and rest your triceps on the pads. Begin lifting your legs up as you engage your abs and crunch your upper torso.

Ab Crunch Machine

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

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Awesome, your workouts are giving me my confidence back

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Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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

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