Name: Playbook - Michelle Khare - W3/D5 Pull-Up
Uploaded: 2023-12-15T04:46:06.609Z
Duration: 45 min
Description: W3/D5 Pull-Up

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

Emma

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

Jordyn

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

Chloe

I'm surprised that I didn't lose as much fitness as I thought I would after having to take some time off 😅 Great to be back!

Marguerite Faure

These workouts are certainly my favorite. The amount of energy they give me, how great I feel, and the amazing feeling of being able to lift heavy weights is just wonderful. I'm sweating a lot right now, and I'm ready to start the day!! 💪💕

For some reason I am feeling so much more tired this week! Hopefully I'm back up to par next week! Great work out! Also, the pushup tips helped! I can do 10 full push ups in a row now! Still working on the diamond push-ups. 🙂

Hannah

Gonia

Warm-Up

Circuit A:
- Bird Dogs
- Dumbbell Bent-Over Reverse Flies
- Bulgarian Split Squats

Circuit B:
-  Air Squats
- Diamond Push Ups
- Side Lunges

Superset A:
- Alternating Cross Hammer Curls
- Rope Tricep Extensions

Superset B:
- Abductor Machine
- Adductor Machine

Cardio

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 on your hands and knees 
- Extend one arm and the opposite leg out and upward
- Curl back inwards
- Return them to the starting position 
- Alternate on the opposite side in the second round

Bird Dogs

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with your shoulders 
- Lower with control back to starting position

Dumbbell Bent Over Reverse Flies

- 6 REPS EACH SIDE 
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

Circuit A

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
- Lower yourself to the ground, then push up

Diamond Push-Ups

- Begin in a standing position with your feet hip-width apart and hands in front of your chest
- Bend your left knee and take a large step to the side. Keep your hips back
- Step back to the initial position to complete one rep

Side Lunges

Circuit B

- Hold the dumbbell with palms facing the centre of your body
- Keep elbows close to your body
- Curl the one dumbbell toward your opposite shoulders 
- Pause at the top then lower with control  
- Alternate sides

Alternating Cross Hammer Curls

- 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

Superset A

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

Superset B

- Increase the tension on the rower for a heavier pull each row
- Get your heart rate up!
- You should be SWEATING by the end!

Cardio - Rower

W3/D5 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

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

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/D5 Pull-Up

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