Name: Playbook - Michelle Khare - W3/D4 Pull-Up
Uploaded: 2023-12-15T04:46:06.603Z
Duration: 45 min
Description: W3/D4 Pull-Up

Emma

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! 💕

Chloe

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?

Hannah

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

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

W3/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

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

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 😄

Marguerite Faure

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

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 💪 😅

W3/D4 Pull-Up

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