Name: Playbook - Kelli Rose - W8/D2 PULL
Uploaded: 2023-11-08T14:19:58.515Z
Duration: 75 min
Description: W8/D2 PULL

Increasing Intensity Workout- Increase weight each rep

- 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

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deadlift

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated 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

- 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

- 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

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

Running

W8/D2 PULL

Loved it! I'm shaking but hey that means I pushed myself so I'm happy. I'm just glad it's over lmfao but I'm excited to do it again tomorrow

Neisa

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

Breana

W1/D1 Quads & Glutes

I’m backkkk! Love this pull workout so much

Jalen

The sprints at the end are my ABSOLUTE favorite 😍

Briana

W1/D2 PULL

Lottie

Danie

W1/D3 PUSH

Completely gassed and sweaty. Hard but love it

Elizabeth

W1/D4  Glutes & Hamstrings

Love! I do feel like 7 exercises is a little too many and didn’t help give me energy but that could be a me thing and I can just do less exercises ! :) Thank you for this workout !

Quinn

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

Sophie

W1/D5 FULL BODY

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

Rocio

Brittany

W2/D1 Quads & Glutes

The sprints at the end are always my FAVORITE 🫶🏻

Shamekka

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

Ellis

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 🥹

W8/D2 PULL

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