Name: Playbook - Kelli Rose - W2/D2 Pull - back, biceps, shoulders
Uploaded: 2023-10-23T12:49:44.876Z
Duration: 75 min
Description: W2/D2 Pull - back, biceps, shoulders

Amazing!! The superset at the end was amazing but it hurt so bad🤣

Sophie

- Grasp the bar with an underhand grip (palms forward)
- Hinge forward at the hips, keeping your back straight
- Let the bar hang directly in front of you as your arms hang extended perpendicular to the floor and your torso
- While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights
- At the top contracted position, squeeze the back muscles and hold for a second
- Slowly lower the weight again to the starting position as you inhale

Barbell Bent Over Row

- Choose your weight and get into a half kneeling position, grasping the handle with a pronated grip
- Pull the handle down, squeezing your elbow to your side as you flex the elbow
- Pause at the bottom of the movement, and then slowly return the handle to the starting position
- Complete desired reps then repeat on the opposite side

Kneeling Single Arm Lat Pull Down

- Set the appropriate weight on the weight stack and attach a bar to the seated row machine
- Grasp the bar with a wide overhand grip
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack
- You should be sitting straight upright with your shoulders back
- Keeping your body in position, pull the handle into your torso
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control

Wide Grip Cable Row

- Select a weight and hold the handle of the low pulley with one hand
- Bend at the waist until your torso is nearly parallel to the floor
- Your working arm should be hanging from your shoulder in front of you and with a slight bend at the elbow
- Raise your arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your body
- Slowly lower the weight back to the starting position
- Complete desired reps then repeat on the opposite side

Cable Rear Delt Fly

Both can be done with dumbbells or barbell

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a brief pause as you squeeze your biceps
- Then, inhale and slowly begin to lower the dumbbells back to the starting position

Dumbbell Bicep Curls

- Stand tall, holding the barbell with an overhand grip
- Use your side shoulders to lift the bar as you exhale
- The barbell should be close to the body as you move it up
- Your elbows should drive the motion
- As you lift, your elbows should always be higher than your forearms
- Pause at the top of the movement, then slowly lower the bar back down to the starting position

Upright Row

Superset

W2/D2 Pull - back, biceps, shoulders

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I love back and shoulders most and enjoy working them

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W2/D2 Pull - back, biceps, shoulders

Community

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