Name: Playbook - Leslie Getnfit - Week 3 Day 2 (GYM) UPPER BODY + CORE - PULL DAY
Uploaded: 2024-04-20T00:01:52.702Z
Duration: 60 min
Description: Week 3 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

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

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

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

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

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

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

Leslie

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.

Farah

Week 4 Day 1 (GYM) LOWER BODY

Fabiola

Josie

Week 4 Day 1 (HOME) LOWER BODY

Whew that stair master at the end did it. I feel great.

TAWNY

Wendy

Week 4 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

Jordan

Amarrie

Week 4 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Love the good morning:squat combo 🔥🔥

Tushina

🔥🔥killer work out! But felt soo good!

Norma

Week 4 Day 3 (GYM) LOWER BODY

Erica

Marisol

Week 4 Day 3 (HOME) LOWER BODY

Week 4 Day 4 REST DAY or complete a cardio circuit.

Ryna

Week 4 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Ludi

Week 4 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Wow… never judge a book by its cover 😩😩. Reading the exercises I said “Oh this gonna be a breeze!” Maaaaaaaaaaan my a*s is WHIPPED lmao

Persephone

Kierston

Week 4 Day 6 (GYM) Full Body

Wow❤️‍🔥❤️‍🔥❤️‍🔥

Kacie

Week 4 Day 6 (HOME) Full Body

Week 4 Day 7 REST DAY or complete a cardio circuit.

Lupe

Caught up on 2 1/2 workouts today! 😩💪🏾🔥

Karsha

Week 3 Day 1 (GYM) LOWER BODY

Jasmine

Amazing workout 🏋🏽‍♀️👏🏼

Week 3 Day 1 (HOME) LOWER BODY

Melanie

Week 3 Day 2 (HOME) UPPER BODY + CORE - PULL DAY

Week 3 Day 3 (GYM) LOWER BODY

I loved this workout 🏋🏽‍♀️🔥

Week 3 Day 3 (HOME) LOWER BODY

Week 3 Day 4 REST DAY or complete a cardio circuit.

Aaliyah

Week 3 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Yuliana

Week 3 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Natali

Week 3 Day 6 (GYM) LOWER BODY

Corina ursua

Week 3 Day 6 (HOME) LOWER BODY

Week 3 Day 7 REST DAY or complete a cardio circuit.

Kehinde

Amazing i feel my toochy burning lol 🔥😅🍑

Karina

Week 2 Day 1 (GYM) LOWER BODY

Those step ups were the most challenging after doing the lunges 😭💪🔥

Week 2 Day 1 (HOME) LOWER BODY

Heyyy, it’s me again for round 2… you have some nerve to be adding 20 minutes on the stairmaster… what’s the matter with you ??? 😩😭 (good pain, in tears tho🤣)

That Stairmaster and the ab hold 🔥🔥🔥

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

This workout was a triple kill 
💪🔥🥵

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

Honey. Great workout but those goblets? Mmm

Bryanna Prien 

Week 2 Day 3 (GYM) LOWER BODY

Week 2 Day 3 (HOME) LOWER BODY

Jennifer

Week 2 Day 4 REST DAY or complete a cardio circuit.

Denise Huizar

This workout kicked my ass 🍑today 🙌🏽Thank you I’ve seen a difference in these two weeks 🌱I’ve been following you for awhile I love to do your workouts that you post on IG I took a chance on the app for growth

Angie

Week 2 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

Tissa

Week 2 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

I burned almost 700 calories today! It was fire

Amanda P

Pearl

Week 2 Day 6 (GYM) Full Body

Week 2 completed and It burns 😭🔥🥵

Week 2 Day 6 (HOME) Full Body

Week 2 Day 7 REST DAY or complete a cardio circuit.

It was a great workout. I was trying to give you more stars but it slipped to comments

Tikisha

Challenging workout. I had to modify at times and not use weights. Still got a great workout

Dana

Ms Talakai

Week 1 Day 1 (GYM) LOWER BODY

Anahera-Aroha

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

Ashley

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

That was definitely a huge step up from yesterday but man does it feel great! Excited for tomorrow!!

Kelsey

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

My legs are shaking!!! I love this workout!

Hurting today but not quitting 🔥😅💪🏼

Love the workouts! I finally can go to the gym with a plan and actually do something that’s benefiting my body

Week 1 Day 3 (GYM) LOWER BODY

Another amazing workout! My upper and lower body feel the burn which is a good sign these workouts are effective.

It definitely kicked my ass 🤣🥵🔥💪

Week 1 Day 3 (HOME) LOWER BODY

Definitely appreciated this!
I did 1hr of jump ropes lost count after 2k skips. Just happy to be able to move ! 🙌🏼

Week 1 Day 4 REST DAY or complete a cardio circuit.

Jacky

Taylor

Week 1 Day 5 (GYM) UPPER BODY + CORE - PUSH DAY

My body hates me now
 😭🤣🥵💪🔥

Week 1 Day 5 (HOME) UPPER BODY + CORE - PUSH DAY

Kicked my butt!! Sweat all in my eyes 👀 😓

Brittany Moore

Janay

Week 1 Day 6 (GYM) LOWER BODY

Amazing workout!! My legs and glutes are on 🔥🔥

Week 1 Day 6 (HOME) LOWER BODY

Thank you for shining so bright. You have motivated me to fall in love with myself again. I feel stronger every day. Infinite love.

Week 3 Day 2 (GYM) UPPER BODY + CORE - PULL DAY

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