Name: Playbook - Toni and Poppy Livers - W1/D2
Uploaded: 2022-11-08T16:17:33.821Z
Duration: 45 min
Description: W1/D2

I had to modify some exercises and I definitely struggled with the pull ups. Overall, it was great!

Monique

Christina

Jamie

Robin

Even though the movements are simple, it still points out my flaws! I love it!

Robert

Jalinne

Gabrielle

10-20 minute warm up of choice 

Superset: 3 x 
- Assisted/non assisted pull-ups 8-10 reps
- Hand release push-ups 20 reps

Superset: 3 x
- Barbell pendlay row 10 reps
- Renegade row 20 reps

Superset: 3 x
- Cable/banded still arm pulldown 10-12 reps
- Plank ups 60 seconds

Superset: 3 x 
- Seated cable/Banded lat pulldowns 10-12 reps
- Plank hold 60 seconds

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull up

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Superset

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

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

DB renegade rows

- With the band attached overhead 
- Pull the band down engaging your lat 
- Complete desired reps then repeat on the opposite side

Single arm lat pull down

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- With a band attached high on the rack
- From a hinged position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Band lat pulldowns

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

Plank hold

W1/D2

The best work out I’ve had! You will definitely sweat!

Richtig gut 🤩 
Bin fix und fertig 🥵🥵🥵

Romina

I'm coming back for round #2, and it still hurts!

W1/D1

This one was a lot smoother for me.  I'm excited for tomorrow!

W1/D3

Das hat mich heute richtig geschafft 🥵

These workouts have it all. They are hard but not intimidating, a mix of cardio and lifting and include abs. Without spending hours in the gym. Thank you!!

I can feel myself getting stronger.  I am feeling the progress of building the strong foundation I never had!

W1/D4

W1/D5

Great workout 🥵 can’t walk anymore 😅

It's Monday funday and you kicked my ass again!

W2/D1

W2/D2

This workout made my sweat sooo much 🥵🥵🥵

If someone says the workouts are easy, they aren't pushing themselves

Adrien

W2/D3

W2/D4

W2/D5

The legs Workout is so hard 🥵🥵🥵. I already have strong legs😅😅, I thought, til now. 🤣

W3/D1

W3/D2

W3/D3

W3/D4

Just when I think I have it you throw in iso holds and make me rethink my abilities

W3/D5

W4/D1

W4/D2

4 weeks down! Loved the workouts. They were fun, challenging, and I felt great after. Looking forward to starting the new year challenge 😤

W1/D2

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