Name: Playbook - Kololia Atoa - WEEK 3/DAY 1 (gym)
Uploaded: 2023-06-13T15:12:41.052Z
Duration: 60 min
Description: WEEK 3/DAY 1 (gym)

TIME TO INCREASE THAT WEIGHT AND REP RANGE FOR WEEK 3 THIS WEEL! We are still training for volume so the rep range went up!

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Smith Machine Row

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- Sit upright with a slight lean forward and avoid swinging back
- Spread elbows apart and back at the bottom of the movement

Close grip pull down using handles

SUPERSET 1

- Pull towards your face letting your elbows flare out 
- Engage your back as you pull
- Engage your traps as you pull

Seated row face pulls

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead, alternating
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Bend at the knees slightly and lean forward 
- Press the t bar up until your reach full extension 
- Lower slowly

Single arm shoulder press - t bar

- upright row to chest then straight arm raise overhead
- keep shoulders down and back to engage lats and delts

Plate press to raise

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

SUPERSET 2

WEEK 3/DAY 1 (gym)

Man it was tough but I got through it!! Tysm for this

Glorianna

Leipua

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

Lauren Ousby

WEEK 1/DAY 1 (gym)

Only had 20 minutes to workout, but definitely felt it!🔥

Shanice Taufa’asau

Christalen

WEEK 1/DAY 1 (@home)

Brandi

this was a good burn to my cheeks🫠🥲

WEEK 1/DAY 2 (gym)

WEEK 1/DAY 2 (@home)

WEEK 1/DAY 3 - REST

WEEK 1/DAY 4 (gym)

WEEK 1/DAY 4 (@home)

WEEK 1/DAY 5 - REST

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

WEEK 1/ DAY 6 (gym)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

WEEK 3/DAY 1 (gym)

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