Name: Playbook - Michelle Khare - W1/D4 Pull-Up
Uploaded: 2023-12-15T04:46:06.401Z
Duration: 45 min
Description: W1/D4 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

Emma

Jordyn

Georgia

Megan

After a super long 12 hour drive yesterday, the mix between weights and stretches in today's workout were absolutely perfect for my body!! Feeling wonderful and strong. I'm also learning to love the process as much as the end goal, so here's to sticking with it daily! 💕

Chloe

Marguerite Faure

Alejandro

My poor arms- 😂💪
For me, I did a little arm stretch after practically every single weight round. It was almost like a mini "reset" for each round, so I can do more without cramping. Feeling really strong today!!
Update: I reached my one push up goal recently!! I can fully pull myself up and back down without assistance! ✨️ Now to Goal #2 - two pull ups! 🏋‍♀️

Getting stronger! Woot! I almost did a full pull up yesterday, so can't wait to see more results! 🙂

Hannah

Harvey

Gonia

Push ups and the bar curls were really really hard for me. Would love some modifications thrown in for options!

Amy’rie

Wish there was a way to track weight used for each exercise and see progression

Sarah

Melissa

It was great! Had to make some variations for the gym-equipment exercise but it was still amazing. Four days strong!

Hard work today! But I tried doing a pull up before starting and I can already get halfway there!

Donnegal

Warm-Up

Circuit A:
- Feet Elevated Push-Ups
- Seated Cable Rows
- Standing Straight Bar Curls

Circuit B:
- Banded Good Mornings
- Dumbbell Bench Presses
- Rope Tricep Extensions

Circuit C:
- Cat Camel
- Child’s Pose
- Cross Body Mountain Climbers

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

MODIFICATION: Use only one weight. Use your free hand to help balance against a wall or pole. 
- 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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Feet Elevated Push-Ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Drive the elbows towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows

- Keep shoulders rolled back 
- Keep elbow tight to the body 
- Maintain a slight bend at your knees
- Press bar upwards in a quick motion and lower it slowly

Standing Straight Bar Curls

Circuit A

- Place the band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Stand back up to starting position

Banded Good Mornings

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Presses

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extensions

Circuit B

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

- Starting on your knees with a flat back reach your hands out in front of you

Child's Pose

- Start in a plank position 
- Drive one knee up towards your chest and twist towards the opposing elbow
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

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/D4 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

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

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! 🏋‍♀️💕

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! 😁

W1/D4 Pull-Up

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