Name: Playbook - Michelle Khare - W2/D1 Pull-Up
Uploaded: 2023-12-15T04:46:06.430Z
Duration: 45 min
Description: W2/D1 Pull-Up

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

Kendrey

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

Emma

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! 💪🌸

Chloe

Yeah! Getting better at those 30sec hangs 😀

Marguerite Faure

I had an accountability partner during this workout today!! Loved being able to lift weights with someone else, had a lot of fun! 💪✨️

It's also so amazing to see how far I've come. I'm able to hold those dead hands for the full time length now!! Little to no pain!! I'm just hanging around- 😂🏋‍♀️

Everything is so much easier every day! Great program. :)

Hannah

Gonia

Burt

This one made me super emotional. I don’t know if it was the fact there were more people in the gym, that I haven’t gotten great sleep this week, or just that ab work always makes me emotional… but I almost cried a few times. My dead hangs have gotten better though and that was a huge confidence boost.

Amy’rie

Getting back on track after a busy week. Managed to complete the entire thing!

Donnegal

Warm-Up

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

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

Circuit C:
- Scapular Pull-Ups
- Gorilla Rows
- Dead Hang

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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

- 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

- 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

- Stand in a wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Gorilla 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

W2/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

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!

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

Jordyn

Georgia

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! 🏋‍♀️💕

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

W1/D5 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/D1 Pull-Up

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