Name: Playbook - Michelle Khare - W2/D4 Pull-Up
Uploaded: 2023-12-15T04:46:06.517Z
Duration: 45 min
Description: W2/D4 Pull-Up

Emma

Things are starting to get easier!! 💪🏻❤️

Jordyn

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

Marguerite Faure

I'm so excited to say this, but I'm at the point of doing 2 complete pull ups consistently! Otherwise, I can lower myself 90 degrees and do quite a few. But going fully down and up, I can get a good two in. 💪

Just as well, on days I may not end up working out, I usually go and do a couple pull ups to maintain my strength. Plus, it's so motivating to know that I can do them now. One is more than none. ✨️

Chloe

I am so pooped today. I’m also struggling a bit with the push ups. 😅

Hannah

Awesome workout. I feel like my arms getting stronger😄💪🏻

Gonia

Workouts are going super well, but DANG girl I don’t know if I’m slow or what but I have not hit a single one in 45 mins or less. Every single one has been an hour or more.

Amy’rie

Warm-Up 

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

Circuit B:
- Banded Good Mornings
- Cable Chest Flies 
- Rope Tricep Extensions

Circuit C:
-  Cat Camel 
- Childs Pose 
- 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 dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flies

- 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 your knees towards your chest one at a time, back and forth 
- Increase speed as you feel comfortable

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

W2/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

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

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

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

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/D4 Pull-Up

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