Name: Playbook - Kelli Rose - W6/D2 PULL
Uploaded: 2023-11-08T14:19:58.487Z
Duration: 75 min
Description: W6/D2 PULL

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

- 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

- 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

- 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

- Sit down on the Preacher Curl Machine and select the weight
- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Now lift the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second
- The upper arms should remain stationary and on the pad at all times
- Lower the handles slowly back to the starting position as you inhale

Preacher Curl

- 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

W6/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

Shamekka

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

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 🥹

W6/D2 PULL

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