Name: Playbook - Rod and Leticia Gardner - W3/D3
Uploaded: 2022-04-13T13:37:15.816Z
Duration: 45 min
Description: W3/D3

A1 Dumbbell Bent Over Row 3 15, 12, 10 0 sec.
A2 Seated Close Grip Cable Row 3 12, 10, 10 90 secs.

B1 Wide Grip Cable Pull Downs 3 15, 12, 10 0 sec.
B2 Low Cable Row 3 15, 12, 10 0 sec.
B3 Cable Face Pulls 3 15, 12, 10 90 secs.

C1 Standing Dumbbell Curls 3 12, 10, 10 0 sec.
C2 Spider Curls 3 10 0 sec.
C3 Hammer Curls 3 15, 12, 10 90 secs.

D1 20 min walk on tread

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Keep a slight bend at the knees 
- Pull engaging your back as your pull
- Keep your chest up

Seated Close Grip Row

Superset

- Engage your lats as you pull down
- Pull towards the top of your chest

Wide Grip Cable Pull Downs

- Place your feet on the machine and pull the cable towards your chest 
- As you pull, focus on squeezing into your upper mid back 
- Allow your upper body to move forward slightly to get a full range of motion 
- Keep your spine long throughout

Low Cable Row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Circuit

- Keep your core engaged 
- Squeeze your biceps as you go up

Standing Dumbbell Curls

- Engage your biceps at the top
- Lower with a slow controlled movement 
- Don’t use momentum

Biceps Spider Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Treadmill

W3/D3

Wilson

rashan

Brittany Pagel

W1/D1

I’ve been out of sync with the work outs due to my work but im back at it. This was amazing!!! Loving it!! Getting this body ready for Columbia South America Summer ‘23…thank you all

Trent

Phillip

W1/D2

Kevin

Kevin Marquez

W1/D3

Xavier

This workout was perfect!! Tough! Sweat a lot

Yann

W1/D4

W1/D5

W1/D6

Javarris

Tiffany

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W3/D1

W3/D2

Jonathan

W3/D4

My chest is going to be sore! But, it just makes me better! Got to keep my head head focused! 💯😤💪🏾 #Gshredforlife

W3/D3

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