Name: Playbook - Leslie Getnfit - Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY
Uploaded: 2024-04-20T00:01:52.856Z
Duration: 70 min
Description: Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Anahera-Aroha

Such a good workout! The videos and instructions help sooo soo much! 👏🏽👏🏽🫶🏽

Natali

Ashley

Shanice Tuggles

that 20 minute stair master was no joke sis 🥲

Tamarra

Ciara Jasmine

Leslie

DaNae Burnett

I love it! So easy to follow. My personal experience I look forward to working out ❤️

Ivelisse

kicked my Ass!!! But I felt confident doing the workouts. 💪🏼💪🏼💪🏼

Bryanna Prien 

Laura

I’m so happy with having you guide me… now I feel like I’m getting something done… lol

Jerrica

Todays pull day left my arms feeling like jello. I’ve been active in the gym for 5 years but todays workout was amazing yet killer.

Krysta

It was great! Love how much I sweat , never had an amazing workout as this!

Ryna

Week 1 Day 2 ! Lets kill it this week ! Today you will warm up with a 5 minute cardio session. 

Following your workout. Complete 20 minutes on the stair-master ! I understand 20 minutes is hard. Give me the most you can ! 

Please read the descriptions of all workouts for important info !


Lets Go !!!!

If you’ve ever been short on time, or just needed to power through a workout to get to the other side, you may have decided to skip the few minutes of warming up and jump right into your workout. 

We’ve all been guilty of this, but the few minutes of warming up (seriously, it takes five minutes) can make a huge difference for our performance during and after the workout. By literally “warming up” your muscles by increasing blood flow and raising your body temperature, you can maximize your cardio routine even more.

Do a 5 minute warmup. Options: 

GYM- Treadmill, Stair-master, Elliptical, Row Machine, jumprope

HOME- Run or fast pace walk, jumprope, do a cardio circuit from my cardio circuit portion of the app.

Cardio Warmup of choice (See description for important info)

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

INCREASE WEIGHT AFTER EVERY SET

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Increase weight after every set.

STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusting the thigh pad to fit firmly against the top of your thighs.  Keep Your Core engaged. Reach up to grasp the bar, firmly gripping the bar with both hands. While your arms are extended overhead, depress and retract your scapula (pull shoulders back and down) and attempt to hold this position throughout the exercise.  Lean back slightly (no more than a 30 degree angle), using your legs to support your body (low back).  Maintain your head aligned with your spine.

Slowly exhale and initiate the downward pull by first depressing (lower) your scapula, then pulling the bar downward towards the top or mid-section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso. Avoid any additional backwards lean during the pull movement.

Continue pulling until the bar nears or touches your chest, or more importantly, you observe your elbows no longer moving downward, but now beginning to move backwards.  Avoid any further pulling as this places additional stresses into the shoulder joint.
 
Pause momentarily, then slowly return to your starting position by allowing the bar to move upwards until your elbows are fully extended, then allow your scapule to rise slightly. Repeat the movement.

Cable Lat Pull Down

Securely set the pin on the desired weight.
Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. 

Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). 

Keep your abs engaged, spine neutral, and shoulders pressed down and back.

Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.

Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.

Assisted Pull-up Machine

a) Sit on the pad facing the rear delt machine and plant your feet firmly on the ground. Your chest should be pressed up against the chest pad and your back should be straight.

b) Grab the inside horizontal handles with your palms facing down. Your arms should be slightly bent.

Action:

a) Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders. 

b) Squeeze your rear delts hard in this position and slowly return to the starting position.

c) Repeat!

Seated Rear Delt Fly Machine

The StairMaster is a cardio training machine that gives you a cardio workout, while working and toning your legs.

The StairMaster simulates the movement of climbing stairs, and has a revolving staircase that mimics the look and feel of real stairs.

A key element to working on the StairMaster is to stand up straight. The StairMaster has handles or handrails on the side on if. They are there for balance, and not to be leaned on.


Maintain Your Posture

To put strain on the right parts of your body, the glutes and hamstrings instead of your back, slow down and get your posture right. 

When you're hunched over, you're putting strain on your back and turning down your glutes, Not to mention the fact that you’re probably placing a good portion of your weight on the stair-climber machine.

Stairmaster

Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Daisy

Tyler

How to Access the Challenge Info, Meals, & Workouts

Brittany

Tekesia

It was great! The decline lunges were hard for me because the arches in my feet. I loved the challenge and it felt like hiit/interval training in the beginning. Having the 10 min of cardio in the beginning really helped to jump start the sweat for sure.

Week 1 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

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