Name: Playbook - Legal Weight ✖️ - Upper Pull S&C
Uploaded: 2026-06-07T13:54:59.574Z
Duration: 60 min
Description: Upper Pull S&C

We have an upper body, pull day. 
Strength & Conditioning 🥵

You won’t want to skip this one.

Let’s Work!

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 1

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

Kettlebell Reset Swings

Circuit 2

In a seated position, pull the handles or cables down, driving your elbows to your hip.

Seated Lat Pull Down, machine

Grab a med ball, swing it overhead & slam it onto the ground as hard as you can.

Ball Slams

Circuit 3

Place one knee on the bench with the same side hand on the bench. Push dumbbell down & forward to stretch the lat before you pull back & contract. Keep elbow low, think of bringing your elbow to your hip.

Single Arm Dumbbell Row/knee supported

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

Lay supine on the ground. Bring hands to your toes at the same time

V-Ups

Circuit 4

Upper Pull S&C

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Upper Pull S&C

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