Name: Playbook - Legal Weight - W1/D3
Uploaded: 2024-04-27T01:18:40.203Z
Duration: 30 min
Description: W1/D3

When you don’t stop moving-it’s a challenge 😹

Ange

Never done that version of the rope pulldown .. love it!

Rebekah

Grab onto the inside handles, lean back slightly as you bring your chest to the bars.

Assisted Chin Ups

Grip bar (palms up) outside of hip width. Push hips back, as you pull the bar in towards your navel. Keep elbows low, pull towards hips.

Barbell Supine Bent Over Row

At the seated row station, attach a straight bar. Place feet onto the floor. Extend the arm all the way then curl up to shoulders

Seated Straight Bar Bicep Curl

Circuit 1

Push hips back & let the rope pull your arms up to stretch your lats before pulling the rope down to your hips. Stand up straight as you pull the rope down

Rope Lat Pull

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Half Kneeling Single Arm Pull Down

Keep elbows as close to your body as possible. Pull rope all the way up to shoulders & extend arms as you lower the rope back to starting position

Rope Hammer Curls

Circuit 2

W1/D3

Claudia

Leah

W1/D1

W1/D2

Well somebody won’t be able to walk well tomorrow.

Wow. I never get nauseous and this one did it 😂

W1/D3

Community

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