Name: Playbook - Ridge Davis - W4/D2 PULL
Uploaded: 2021-01-18T11:44:44.704Z
Duration: 50 min
Description: W4/D2 PULL

Wish I could display my before and after but alas I’m s private person..  this was by far the program that built the most strength for me

Miss Barbara

Benito

Y’s (Standing)

T’s (Standing)

L’s (Standing)

CIRCUIT 1

"- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold one dumbbell in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs."

DB Bent Over Row

"- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, peel your upper back off of the floor and hold.
- Then, reach both hands and both feet out as far as you feel comfortable without losing lower back contact with the floor."

Hollow Hold

CIRCUIT 2

"- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back."

Single Arm DB Row

"- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions."

Russian Twists

CIRCUIT 3

"- Lie flat on a bench, with a dumbbell in both hands, palms making a triangle around the top of the dumbbell.
- Reach your arms over your head, while gently exhaling and trying to maintain pressure into the bench with your lower back."

DB Pullover

"- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor."

Reverse Crunch knee circles

CIRCUIT 4

"- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

DB Row + DB Shrug

W4/D2 PULL

David

Completely got a burning workout. Definitely gets the right start to my day.

Isaiah

W1/D1 PUSH

Clarify instructions on last exercise .. maybe explain two pulls and in second after lowering raise back to stand erect, shrug.  Then give instructions on proper way to go back to starting position.  I got it by watching video but still wasn’t very clear. 

Also when doing single side exercises, example pulling dumbbell with one arm, clarify should you do three sets in one arm with 45 sec rest between then switch sides, or right, left, then 45 seconds.  I just did right left with 25 sec rest after that because by then right arm had already rested 30 seconds.

Otherwise great workout!!!

W1/D2 PULL

That last exercise is too hard on way back, give s beginner move and your video is cutting off your head or top on some exercises so I would fix that .  

Also rather than put a barbell over yourself on thrusters I used a hard bed pillow with indent kind of like those neck supports.. I put the dumbbells in center, they don’t move, the weight is right over the movement and no pain of a bar.  
I like your workouts

Jessica Rose

W1/D3 LEGS

Wished exercised changed up slightly ... feel like it’s four weeks of same thing?

W4/D2 PULL

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