Name: Playbook - Kelli Rose - W3/D2 PULL
Uploaded: 2023-11-08T14:19:58.446Z
Duration: 60 min
Description: W3/D2 PULL

Caitlyn

I definitely pulled through this one 😂😂🤗

Shamekka

Increase weight each set! Really challenge yourself. If you can do a certain weight relatively easy to the set reps then you can increase weight until the set reps are challenging.

- Use the pin to select how much weight you want the machine to help you with
- The level of assistance you should choose will depend on your body weight as well as your upper back and arm strength
- Remember, the amount of weight you choose will be subtracted from your total body weight (For example, a 150-pound person with a 25-pound assist is now lifting 125 pounds)
- Standing or kneeling on the machine pads, grab the pull-up bars with an overhand grip so that your palms are facing forward
- Hang with your arms extended to start
- Pull yourself upward by contracting the lats as you flex the elbows
- The elbows should be driven to your sides
- Pull to the front, attempting to get your chin over the bar
- After a brief pause, lower yourself with control to the starting position

Assisted Pull Ups

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Choose your weight and sit on the lat pulldown machine, adjusting it so that your thighs fit under the supports
- Grasp the bar with an overhand grip, hands wider than shoulder-width apart
- Exhale as you slowly pull the bar down until it touches the upper part of your chest
- Squeeze your shoulder blades together and pause at full contraction
- Inhale as you slowly return the bar to the starting position

Lat Pull Down

- Reach up and grasp the rope attachment with both hands with your palms facing in
- Step back until your arms are fully extended
- Pull the rope attachment straight toward your ears
- Keep your palms facing in and down as your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend
- You want to maintain good posture throughout the exercise

Face Pulls

- 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 up with your torso upright and a dumbbell in each hand being held at arm's length
- The elbows should be close to the torso
- The palms of the hands should be turned inward, facing the mid-line of your body
- While holding the upper arm stationary, curl the dumbbells while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a second as you squeeze the biceps
- Slowly begin to bring the dumbbells back to starting position as your breathe in

Hammer Curl

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running SPRINTS

W3/D2 PULL

Always love your workouts. What’s the difference between this build workout and the strong?

Breana Garcia

Leg days are my fav! I love how you structure your workouts. Thank you ❣️

W1/D1 Quads & Glutes

Great! Just had a baby and trying to lose the baby fat but build too. 🩷

Candace

W1/D2 PULL

Lottie

Danie

Kelli your workouts are amazing! You are so inspiring, thank you so much for all the work you put in to this community!

Sophie

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

Elizabeth

Gabbie

W1/D4  Glutes & Hamstrings

Loved it as always! Hoping I can get more push up reps in the more I do them LOL

W1/D5 FULL BODY

Legs were on fire with this workout , loved it!! ❤️‍🔥

Rocio

Brittany

W2/D1 Quads & Glutes

W2/D2 PULL

W2/D3 PUSH

I love you and your workouts so much 😭🥹

Selene

W2/D4 Glutes & Hamstrings

W2/D5 FULL BODY

I feel soo good Kelly wtffff🥳🥳

MAKE SOME NOISE YALL 😂😂

Felt SO good!!! Your workouts are seriously the best

W3/D1 Quads & Glutes

W3/D3 PUSH

W3/D4 Glutes & Hamstrings

Baylee

W3/D5 FULL BODY

W4/D1 Glutes & Quads

W4/D2 PULL

W4/D3 PUSH

Amazing as always! Went heavier on a lot today

W4/D4  Glutes & Hamstrings

W4/D5 FULL BODY

I LOOOOVE you, and your workouts and its results!! 😍😍 thank you Kelli 🥹

W3/D2 PULL

Community

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