Name: Playbook - Brad and Jess Gouthro - Day 4: Pull #1
Uploaded: 2023-03-01T04:35:43.180Z
Duration: 30 min
Description: Day 4: Pull #1

Concentrate on each exercise, completing all sets of each one before moving onto the next

- jump feet apart & clap hands overhead at the same time
- Increase speed as you feel comfortable

Jumping jacks

- Hang from your pull up bar with lats & core engaged
- grab the bar & pull your shoulder blades down and in 
- arms should remain straight but actively flexed
- bend your knees and cross your ankles behind you to ensure your hips are straight and legs & butt engaged as well

This is really a full body exercise so don’t be surprised if you feel the fatigue all over. 

If you cannot stay engaged throughout the set then just hold as long as you can & rest longer between sets

Engaged Hang

- Hang from a pull up bar
- keep your arms straight as you contract your scapular muscles
- think of drawing your shoulder blades down and together and lifting your body a few inches up without bending your arms
- lower back into a stretched position then repeat for reps 
- exhale with each flex

Scap Ups

- Lay belly down on the ground
- lift arms and legs like Superman
- pull your elbows down to form a W shape 
- extend long again & repeat

Superman W Pull

- Hold a dumbbell with both hands 
- lower it over your head and feel a stretch in your back muscles 
- raise the dumbbell back over chest & contract your back

Dumbbell Pullover on Floor

Day 4: Pull #1

It was Great! I Am at level ‘0’ at the pull ups because my back is always stiffed. The exercitie in the plank position was ver heavy so I did That with bent arms for now

Bianca

Day 1: [Test] + Pull #1

Some shoulder pain when doing the engaged hang. But otherwise glad you put that program in

Anna

Day 2: Core #1

Day 3: Optional, Lower Body or Rest

Day 5: Core #2

Day 6: Optional Lower Body, Cardio or Rest

Monique

Day 7: Back #2

Day 8: [Test] + Core #3

Day 9: Optional Lower Body, or Rest

Day 10: Back #3

Day 11: Pull #2

Day 12: Optional Lower Body Cardio or rest

Day 13: Back #4

Day 14: Core #4

Day 15: Optional Lower Body, Cardio, or REST

Day 16: Pull Up Test + Back #5

Day 17: Core #5

Day 18: Pull #3

Day 19: Recovery & Meal Prep

Day 20: Back #6

Day 21: Pull #4

Day 22: [Pull Up Test] + Core #6

Day 23: Recovery / Meal Prep

Day 24: Pull #5

Day 25: Back #7

Day 26: Pull #6

Day 27: Recovery

Day 28: Core #7

Day 29: Pull #7

Day 30: The big Test!

Day 4: Pull #1

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