Name: Playbook - Michelle Khare - W4/D2 Gym Shred
Uploaded: 2023-12-15T04:46:06.049Z
Duration: 45 min
Description: W4/D2 Gym Shred

Pull ups are coming... grip strength has helped! But now it comes down to strength

Rachelle

Warm-Up

Circuit A:
- Seated Cable Row 
- Barbell Bench Press
- Renegade Rows 

Circuit B: 
- Upright Row 
- Feet Elevated Push-Up
- Reverse Push-Up

Superset:
- Band Assisted Pull-Up
- Scapular Pull-Ups

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
ck over to the front

PVC Pipe Shoulder Stretch

- Perform walking lunges with a single dumbbell held at full arm extension overhead

Single Arm Overhead Walking Lunges

- 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 squat

Wall Facing Squats

Warm-Up

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

Seated Cable Rows

- 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 Press

- 6 REPS EACH SIDE
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade Rows

Circuit A

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright Row

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

Feet Elevated Push-Up

- Hang from a barbell in a plank position 
- Pull upper body hip to the bar
- Lower back to full arm extension

Reverse Push-Up

Circuit B

- Loop the band over the bar
- Rest your foot, leg, or knee in a hanging resistance band that has been securely attached to a pull-up bar
- Grasp the bar above, palms down, with your hands placed slightly further than shoulder-width apart
- Without hunching or bending your back, use your upper-body strength to bring your elbows to your sides
- Continue this upward motion until your chin is over the bar 
- Hold this position for a second or two and slowly lower yourself to the starting position

Band Assisted Pull Ups

- 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

Superset

- 6 REPS EACH SIDE
- Get into a side plank position 
- Take your upper arm and reach under towards the back in a reach-through motion

Side Plank Reach Through

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Cool-Down

W4/D2 Gym Shred

I am shaking!!! Such a great workout! I feel so accomplished 👍🏻

Jordyn

I have never sweat this much ever!!! And I did marching band for several years in Texas heat

McKenzie

LaMonique

W1/D1 Gym Shred

Bella

It’s been awhile since I’ve worked out my upper body, and this was a great start! Definitely gonna be sore tomorrow!!

Kristle

ADAM

W1/D2 Gym Shred

Pretty hard but definitely worth it. I also added a 10 min job to start.

For some reason I could feel my core shaking for most of the exercises today... thanks for a great workout! I remember why this is one of my favourites in the program! ❤️

W1/D3 Gym Shred

Would be nice to have some shoulder stretches in the cool down since that was the area we focused on.. either than that amazing workout Michelle! ❤️💪🏼

W1/D4 Gym Shred

The ropes in the last set of exercises were so tiring! But I feel so proud of myself for completing the workout! 🥵💪🏻
Would love to see cool-down added in all workout sessions ☺️

Yoana

Didn’t have ropes but I added in some push-up variations!

Way to end the week with a BANG! To be completely honest I am struggling to type right now! Thanks Michelle for pushing me today! ❤️

W1/D5 Gym Shred

Had to cut the last super set out due to time, but man my legs are burning! (In a good way of course)

I swapped the high knees for the hip abductor machine because I did not have the motivation for that. Overall it was fabulous! My legs feel like jelly!

Olivia

More weighted or machine work outs specifically for the gym shred. I want to take full advantage of the gym (it costs money lol) instead of spending half of it doing workouts that I can do from home.

Kris

W2/D1 Gym Shred

Forgot headphones today and my backups died. So mental strength was tested today. My pull ups and grip strength need work but enjoyed the workout! Thanks Michelle ❤️💪🏼

W2/D2 Gym Shred

Pretty good. Planks were hard and didn’t do all the reps. Definitely tired.

Marley

Really sore and tired today. Had to push through. Hard workout today. Really pushed myself.

Im wondering if there was a typo for one of the sets? It said only 1 rep.

W2/D3 Gym Shred

W2/D4 Gym Shred

This workout always gets me! Thanks Michelle! ❤️

The last circuit always gets me! Having a rough day so my head was a little out of it today but glad i made it through.

W4/D2 Gym Shred

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