Name: Playbook - Madi Ditler - W1/D4 Pull Day
Uploaded: 2023-10-06T02:54:55.327Z
Duration: 45 min
Description: W1/D4 Pull Day

Katie

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Stand tall, holding a dumbbell in each hand (palms facing out)
- Maintaining a slight bend in the elbows, circle the dumbbells outward and upward until they are overhead
- Reverse the movement back down to starting position

Around the Worlds

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

W1/D4 Pull Day

Brianna

It was a great return to workouts for me! I’ve had a couple of super busy weeks and my fitness ended up on the back burner. So I’m excited to be getting back into it!

Jada

W1/D1 Glutes & Hamstrings

W1/D2 Push Day

It might have been a late workout compared to my usual but I still did it and I am proud of myself

W1/D3 Quads & Abs

W2/D1 Glutes & Hamstrings

W2/D2 Push Day

I can definitely feel it in my legs! 😅😅

W1/D4 Pull Day

Community

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