Name: Playbook - Kelli Rose - W3/D5 FULL BODY
Uploaded: 2023-11-08T14:19:58.453Z
Duration: 75 min
Description: W3/D5 FULL BODY

Baylee

Shamekka

- Set the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated row machine
- Grasp the bar with a neutral grip (palms facing in)
- 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 stomach
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control

Narrow Cable Row

- Attach a rope attachment to a high pulley
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended and perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point

Cable Triceps Extension

- You will start by grabbing the bar from the top pulleys using a slightly wider than shoulder-width pronated (palms down) grip
- Step backwards two feet or so and stand with feet shoulder-width apart
- Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows
- While keeping the arms straight, pull the bar down by contracting the lats until the bar touches your thighs
- While keeping the arms straight, lower the weight stack by raising your arms to the starting position

Straight Arm Lat Pull Down

Superset - You can use rope for both exercises

- Grab each handle attachment with a palms forward grip
- Extend your arms by your side with a slight bend on your elbows (You will keep this bend constant through the whole movement)
- Now start moving the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet
- Pause at full contraction of your chest before inhaling as you slowly reverse the motion and return the handles to the starting position

Cable Chest Fly

Push Up to Renegade Row

- Sit down on the machine and place your legs centered on the platform directly in front of you at a medium (shoulder width) foot stance
- This positioning is going to target your leg muscles in the most balanced way possible
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- As you inhale, slowly lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90-degree angle
- Pushing through the midfoot and heels, drive the platform up to the starting position, by extending at the hips and knees, as you exhale
- Repeat for the recommended amount of repetitions, locking the platform in the safety pins properly once you are done

Leg Press

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg
- Alternating back and forth, walking forward

Walking Lunges

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Hamstring Curl

W3/D5 FULL BODY

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

Caitlyn

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

I definitely pulled through this one 😂😂🤗

W3/D2 PULL

W3/D3 PUSH

W3/D4 Glutes & Hamstrings

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/D5 FULL BODY

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