Name: Playbook - Katherine Loya - Week 2 work out 2
Uploaded: 2022-10-28T23:23:22.676Z
Duration: 45 min
Description: Week 2 work out 2

Linda

Warm Up:
10 mins of your favorite cardio
6 rounds of 25 second dead hangs
(20 second break in between each set)

3 rounds:
*Isometric pull apart (20 second hold - 20 pulses) 
scapular dead hang 8 reps

Work outs:
4 sets 
Lat pull downs (20)
close grip pull down (8)
straight arm pull down (20)
-8 scapular dead hangs after 4 sets

4 sets 
pulley pull apart (12)
low assisted body weight pull ups (20)
T bar row (20)
-6 scapular retractions after 4 sets 

3 sets 
one arm dumbbell row (12 each side)
one arm lat pull down (15 each side)
21 bicep curls 
-after all sets - do max 5-8 reps of chin ups with band

Cardio (any form)

Dead hang

Dead hang circuit (warm up)

Isometric resistance band pull

Scapular dead hang retraction

Warm up circuit 2

Wide lat pull down

Close grip lat pull down

Straight arm pull down

Work out circuit 1

Rope pulley / face pull apaet

T bar row

Work out circuit 2

One arm dumbbell row (right)

One arm dumbbell row (left)

One arm lat pull down (right)

One arm lat pull down (left)

21’s bicep curl

Work out circuit 3

Jump assisted chin up 5-8 reps - 1 round

Week 2 work out 2

Renee

Pull up program introduction.

Rina

Dead hangs were the hardest and longest 20 seconds of my life 😄

Week 1 work out 1
(Accessory work)

Wow first attempt and did 3 in a row 🤭

Week 1 work out 2 
Back day - pull up focus

Week 2 work out 1
(Accessory work)

Week 3 work out 1
(Accessory work)

Week 3 work out 2

Week 4 work out 1
(Accessory work)

Week 4 work out 2

Week 5 work out 1 (accessory day)

Week 5 work out 2

Week 6 work out 1 (accessory day)

Week 6 work out 2

Week 7 work out 1 (accessory day)

Week 7 work out 2

Week 8 work out 1 (accessory day)

Pull up day ( week 8 work out 2)

Week 2 work out 2

Community

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