Name: Playbook - Nikki Font - Day 2 • Pull
Uploaded: 2024-01-30T15:16:54.367Z
Duration: 45 min
Description: Day 2 • Pull

Lily

The videos. It’s really hard to see a wourkout properly.

Aleks

Camila

Stephanie

I enjoyed the workout! I’m confused on whether the bent over rows should be over or underhand? 🤔

Karla

Morgan

Nikki

Alessia

You will need :

• Squat Rack
• Cable Machine
• Dumbbells

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side
- Extend your arm to return the bar to starting position then lower both elbows down 

3 movements = 1 rep

Wide grip alt. lat pulldown

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Lay face down on the bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

We recommend creating an Album in your Photos on your phone titled “LEVEL ÜP.”

Add the PDF that you downloaded from www.tuday.com

Add your front, side, & back Progress Photos that you take every Sunday

Nutrition - Diet of choice, NO Alcohol or Cheat Meals

✅ Nutrition

Hydration — drink your calculated amount of water

✅ Hydration

✅ Self Development

Exercise - 2 Sessions (1 Strength and 1 Cardio)

✅ Exercise

Progress Picture - Take 1 photo every Sunday (front, side, & back)

✅ Progress Photo (only on Sunday)

✅ Daily Checklist

Day 2 • Pull

I'm starting this now! Lol As a single mom, with 3 jobs (one being a trainer) I sometimes need some external motivation, a coach/trainer, and someone else telling me what to do or give me a plan. That's my situation right now. So, I'm in!

Jacqueline

START HERE

Recommendation of weights. Should I keep the weight the same, increase or decrease? On other apps I like to see the total weight lifted or calories burnt

Melissa

I love the simplicity- no crazy combinations or trendy exercises. Just basics that build beautiful muscle! Thank you!

Amy Yeary

Day 1 • Push

I fell like I’m about to passout 😬🔥

Vera

Day 3 • Legs

Hannah

Day 4 • Push

Day 5 • Pull

Nessa Breann

Day 6 • Legs

Day 7 • Rest

Aure

Day 8 • Push

Tatiana

Day 9 • Pull

🍑🔥 un fuego! Terrible rutina, me encantó

Day 10 • Legs

Day 11 • Push

Day 12 • Active Recovery

Day 13 • Legs

Day 14 • Rest Day (progress photo)

Day 15 • Push

Day 16 • Pull

Amber Smithers

Day 17 • Legs

Day 18 • Push

Kayla

1st workout back after 2 weeks being sick 💪🏼 felt hard but we did it!!!

Day 19 • Pull

Day 20 • Legs

Day 21 • Rest (Progress Photo)

Day 22 • Push

Day 23 • Pull

Katherine Redanz

Day 24 • Legs

Day 25 • Push

Day 26 • Pull

Day 27 • Legs

Day 28 • Rest (Progress Photo)

Day 29 • Push

Day 30 • Pull

Day 31 • Legs

Day 32 • Push

Day 33 • Pull

Day 34 • Legs

Day 35 • Active Recovery

Day 36 • Push

Day 37 • Pull

Day 38 • Legs

Day 39 • Push

Day 40 • Pull

Day 41 • Legs

Day 42 • Rest (Progress Photo)

Day 43 • Push

Day 44 • Pull

Day 45 • Legs

Day 46 • Push

Day 47 • Pull

Day 48 • Legs

Day 49 • Rest (Progress Photo)

Day 2 • Pull

Community

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