Name: Playbook - Michelle Khare - W1/D1 Pull-Up
Uploaded: 2023-12-15T04:46:06.211Z
Duration: 45 min
Description: W1/D1 Pull-Up

Jillian

Great start to the course. Would love more mobility/stretches at the end, especially for the upper body we just worked out.

Star

Brandon

Didn’t reach the goal after I finished the program before so starting it over now til I get there 🙏🏻

Emma

It felt good, but some of the experiences was hard understanding and got confused if I should do it in reps or circkels

Starting this challenge at 0 pull-ups 😅 Can’t wait to see some progress!

Jordyn

Georgia

It took some trial and error to figure out how to use the app, but once I did, it makes great sense! Hoping the next workout is closer to the posted time (I assume I lost time fetching equipment needed and doing some things a bit out of order and using more rest than what was intended). All in all, a great experience!

Naomi

It's my second time around doing the pull-up challenge - whoohoo! Here's to getting stronger 🙂 ✨️

Marguerite Faure

Starting a new journey with Michelle, let's go! Amazing way to give my body some energy!

Alejandro

Mart

The scapular pull-ups were really difficult. For some reason, it was really difficult to not use my arms and to figure out the correct form. I tried a few different grips, but I'm not quite sure I got it right. I loved the work out though! I'm so close on a pull-up, so hopefully, this gets me the rest of the way there.

Hannah

Would have liked more stretching and I dont think the plank toe touches were great for cooling down

Martina

Elysia Kilayko

Good. I found the hang really difficult because I don’t have good grip strength

Katie

Bicepppsssss were on fire but I loved it!

Elza

It was pretty good! I wish it was a little longer tho

Chantelle

Gonia

This was awesome! Tbh I haven’t worked out in a while. I got very unmotivated once I couldn’t do push ups or pull ups. So here I am!! Showing up to prove to myself I can work my way back to being strong 💪🏽🥲💖

Lupe

Such an amazing workout! I was able to push through all the way to the end and feel so confident and proud of myself for making it all the way to the end! Thank you Michelle!!💕

Charlotte

Awesome! I went from 5 pull ups unbroken to a whopping 0 🤦🏼‍♀️ I’m excited to get them back!

Mandi

Anna

It was a good work out at home though I didn’t have a pole to hang from

Roxana

My little hands hurt so bad during the pull up portion. I struggled but loved it

Lissette

Marit

It was great!! I couldn’t do the pull ups so I subbed with lat pull downs at 70lbs and the dead hangs killed me but feeling really good.

Amy’rie

Tara

It was oof. I’m dead. I look forward to completing this program and hopefully do my first pull up !!!!

Anonymous

Would be helpful to have more clarity around what constitutes a full set (e.g. does 20 lunges mean I should do 10 with the weight in each hand, or 20 each?)

Sarah

It was great! The scapular pull ups and dead hang were tough but a really good challenge.

Awesome! Love it! Read hang are getting better with each rep!

Amina

Having a place to leave weight amounts would be really helpful

Abby

The in-app timer is absolutely great however it was a bit hard to start the timer and then jump up to the bar. Maybe a 3sec countdown to the actual rep time.

Kacian

My first train was tiring and sweaty and i can feel my muscles burn already. I liked the videos and other instructions were also easy to follow. I had a bit troubles navigating between moves in sections. I would personally find it easier to navigate inside one section by swiping instead of having to tap a bar up top. Or maybe having it automatically move to the next move after confirming the last move. Can’t wait for completing the whole course!

Laura

Tanille

Brittni

Kristle

There was some confusion as to how many reps to do for one sided motions.

Karen

Amazing!! My whole upper body and core are on fire and I love it!😍👏🔥

Noemie

The workout was great! I can’t wait to continue

Laine

The dead hangs were difficult, but I made it!

Donnegal

Great! I’m assuming for side planks that’s 3 rounds per side?

Kyle

It was great, bit hard to do so much on my first day tho. Overall it was a simple but worthwhile workout

Bella

By adding instructions before the workouts explaining the format. It took a bit of figuring out if you haven't done circuits before. It would also be convenient to be able to swipe to the next exercise instead of having to go in and out of exercises. Otherwise it was Great! Loved the exercises and style of workout! When I figured out how to do circuits;) much love <3

Malin

I'm sure we can choose when to switch, but can there be an indicator in when to switch legs or arms during 3 rounds of a workout? Already loving the workout, keep it going!

Shelby

Terri

Madison

Warm-Up

Circuit A:
- High Plank
- Side Plank
- Plank Pass Throughs

Circuit B:
- Hammer Curls
- Zottman Curls
- Single Arm Bent Over Rows

Circuit C:
- Scapular Pull-Ups
- Bent-Over Barbell Rows 
- Dead Hangs

Cool-Down

ALTERNATIVE: Use a Broomstick or a resistance band
MODIFICATION: If you have issues getting the pipe overhead, widen your grip.
- Hold a PVC pipe in your hands in a wide grip
- With straight arms pass the pipe overhead and behind hips (or as low as possible)
- Pass the pipe back over to the front

PVC Pipe Shoulder Stretch

- Perform walking lunges with a single dumbbell held at a full arm extension overhead

Single Arm Overhead Walking Lunges

- Start with a kettlebell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (Kettlebell)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squats

- Stand with your toes against the wall and your arms elevated overhead 
- Lower into a squat facing the wall
- Stand up out of the squat

Wall Facing Squats

Warm-Up

- Get into a push-up position on your hands 
- Hold for time

High Plank

- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

Side Plank

- Begin in a push-up position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell through to the other side to complete one rep

Plank Pass Throughs

Circuit A

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

Hammer 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 Curls

- 6 REPS PER SIDE
- Stand bent over at a 45-degree angle with one leg extended outward and the other hand on the knee for support
- Bend your knees slightly
- Hold a dumbbell in one hand with your palm facing inwards
- Pull the dumbbells straight up. Keep your back straight and core tight
- Lower the weights in a controlled manner

Single Arm Bent Over Rows

Circuit B

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapular Pull-Ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid-shin

Bent Over Barbell Rows

- Hang from a bar with your body at full extension for time

Dead Hang

Circuit C

- Stand on one foot as you bend your leg behind you and grab it with sort hand to stretch your quad
- Stretch the opposite side on the second round

Standing Quad Stretch

- Stand with your feet together. 
- Hinge forward at your waist as far as you can stretching your hamstrings
- Stretch the opposite side on the second round

Standing Hamstring Stretch

- Lay on the ground with your legs bent and your hands on the ground for stability 
- Raise your hips off the ground as you activate your glutes
- Lower your hips back to the floor

Lying Hip Thrusts

- Start in a push-up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank Toe Touches

Cool-Down

W1/D1 Pull-Up

Decided to skip the last cool down sets, because I ran out of time

Going for round 2 of the program 💪 really hard to get out of bed this morning haha but I’m happy I got it done!

Kendrey

Yaba daba doo! These workouts complete you! 

Because of the curling I've done today, I can carry more groceries to my doorstep in one trip! Thank you, Michelle for solving my first world problems 🫡💪

Leg emoji! 🦵

Vince

W1/D2  Pull-Up

Great way to start the weekend! Loved it!

Felt good but couldn’t really do 10 reverse push up mby 8-9. And hanging was barely 30 sek😅

W1/D3 Pull-Up

It felt really good, but I wish I could check my notes from the last workout without exiting so that I know which weights I used

W1/D4 Pull-Up

Couldn’t do the Row my stamina is really out of shape but would like some more overall legs exercises and abs

What a fun day today! I was still super sore from yesterday, but it's actually quite a nice feeling to workout over the soreness. Feeling strong!! Though for the last meter blast at the end, I exchanged it for a mix of some weighted squat movements and jumping jacks! A bit of weights and cardio for the end of it! 🏋‍♀️💕

Chloe

Maybe you have this feature and I just haven’t found it yet - but it would be helpful to have alternative workouts/modifications for when a gym doesn’t have the exact equipment or it’s out of range for us at the moment

Burt

W1/D5 Pull-Up

I can’t get over how much strength I’ve gained after just one week! Loving it so far

Felt could but would like the workouts to be a bit longer

Those dead hangs always get my arms so fatigued, but I know it's gonna we worth it in the end! So grateful that I was able to complete week 1 fully! And what a great start to week 2! Keep going strong! 💪🌸

W2/D1 Pull-Up

Felt really good, could’ve been a little bit longer, mby a bit more stretch at least cause now I always have to fallow up with flexibility but it doesn’t always match with the muscles I’m working out in the program

Those diamond push-ups are something 👌 Haha, finally finding a rhythm there 😄

W2/D2  Pull-Up

Körde ba ett varv på sista fick ont om tid

Still my favorite workout! 🥰 Love to see how much my pull-ups have progressed! At this point, I've moved on to assisted pull-ups! I can do two full pull-ups unassisted, which I'm sooo grateful for!! Lord willing, I'll make more progress as time continues! 💪

W2/D3 Pull-Up

Things are starting to get easier!! 💪🏻❤️

I did this one over two days because I ran out of time- but very glad that I completed it! Whoohoo!

W2/D4 Pull-Up

Half way there! I’m honestly pretty proud of myself for not giving up 😊

Sweating!! I like to alternate between really heavy weights and lighter weight depending on the move- to work on strength vs. endurance. Love to see my progress grow! Even just to see how I'm beginning to lean out is exciting. Great workout today! ✨️

Really tired today and still struggling with the push-ups...would be great if there was a push-up challenge too. :) Loved the workout! 😁

W2/D5 Pull-Up

Could’ve been some more stomach exercises but felt good other wise 🙏🏻

My arms are on fire guys! 🔥 So grateful for the commitment I've held to myself by completing these workouts this month. I'm almost at the end!! Two more weeks! Let's goooo! 🏃‍♀️💨

W3/D1 Pull-Up

Flew through the exercises today!! Feeling strong 💪🏻🤩

It's epic to see how much stronger I've got- yay for progress 😀

Not sure why I feel a bit weaker today, but great workout! 😁

W3/D2  Pull-Up

Felt good but can’t do many reverse push up any tips to alternative to build up

My back feels so much stronger this week 🤩👏🏻

Ooooh! Getting the hang of those 30sec hangs 😀

W3/D3 Pull-Up

What a great start to the morning! This program is surely growing my love for weights at a constant rate. 😂🏋‍♀️ Being able to know that today I can do things I couldn't do months ago is a lovely feeling. And if I keep at it, I'll say the same thing about a future goal! 5 full pull-ups are up next! 💕

I am SO pooped today. Whew! I was able to get two chin-ups from a dead hang a few minutes apart for the first time a few days ago, but haven't been able to since...and no full-range pull-ups yet. I've actually been performing worse. 😬 Hopefully it’ll get better soon! 

Also, Is it better to use larger weights and switch to smaller weights when I start to get fatigued if the smaller weights seem too easy?

W3/D4 Pull-Up

Felt good but don’t have a row machine at my gym any tips what I could do instead?

I cannot believe I’m going up in dumbbells this week again! 🔥💪🏻

Man, that burnout at the end was brutal!! But I'm so glad I pushed through and stayed consistent today. ✨️

W3/D5 Pull-Up

First workout back since the holidays… was it hard? Yes, but I was so happy with how much strength I had retained. It was really motivating to finish week 4 strong!

Felt good, would like some more stomach exercises and stretch

I went up in weights again!! This is insane!! 💪🏻🔥

W4/D1 Pull-Up

Flying through those diamond pushups now 💪🏻

W4/D2  Pull-Up

Those scapular pull-ups got me 😂😅 good way to finish though!

Would like some more exercises feels a bit too short but other then that felt good

12 Scapular Pull-ups! Heyo, things are heating up 😊

W4/D3 Pull-Up

I miss this feeling, being strong and able to do things. 💪 My wrists were becoming weak for a moment, when I stopped doing push-up/Plank movements. But now that I'm back at it, my wrists are growing much stronger! Grateful for this workout! 🙏 💕

It's great to be building upper body strength again! Whoohoo 😀

W4/D4 Pull-Up

I can’t believe I did it! This is the first challenge I’ve ever fully completed 😊 I didn’t finish it exactly in 4 weeks because of the holidays haha but the strength that I gained was unbelievable! 10/10 loved the program and the community 💕

I can’t believe how much stronger I am now versus in the beginning! I went up on weights almost every week! I’m going to stick with this program until I get that pull up 💪🏻🔥

It took me longer than 4 weeks this time, but it's a workout I'll keep doing because it's unbelievable in helping me maintain my upper body strength 💪 😅

W1/D1 Pull-Up

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