Name: Playbook - ROSIE ELIASON WELLNESS - W4/D5 UPPER BODY - PULL Focus + Core
Uploaded: 2022-10-27T18:27:17.429Z
Duration: 60 min
Description: W4/D5 UPPER BODY - PULL Focus + Core

Pull Pull Pull! We're starting with pullups today, moving into back accessory work and some stability ball core to complete. 
HAVE FUN!

Band or machine assist as much as needed to complete reps.

Pullups

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent-over row

Single arm supine pull downs

Single Arm Rows + Pull downs

IYTW’s

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

IYTWs + Gorilla Rows

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

Upright Rows + Farmers Carry

- Lift your legs so your knees are directly over your hips
-press stability ball between one hand and opposite knee 
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Stability Ball Dead bug

- Place shins on stability ball and hands on ground in a plank
- tuck knees to chest

Stability Ball Tucks

-Come to a plank with forearms on a stability ball
- draw micro movements with your forearms

Stability ball stir the pot

Stability Ball Core Circuit

W4/D5 UPPER BODY - PULL Focus + Core

W1/D1 LOWER BODY Squat Focus + Core

W1/D2 UPPER BODY - Push + Conditioning

W1/D3 LOW INTENSITY/ ACTIVE RECOVERY DAY

W1/D4 LOWER BODY - Hip Thrust Focus + Core

W1/D5 UPPER BODY - Pull Focus + Conditioning

W2/D1 LOWER BODY - Deadlift Focus + Conditioning

W2/D2 UPPER BODY - Push Focus + Core

W2/D3 LOW INTENSTITY / ACTIVE RECOVERY DAY

W2/D4 LOWER BODY - Squat Focus + Conditioning

W2/D5 UPPER BODY - Pull Focus + Core

W3/D1 LOWER BODY - Hip Thrust Focus + Core

W3/D2 UPPER BODY - Push + Conditioning

W3/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W3/D4 LOWER BODY - Deadlift Focus + Core

W3/D5 UPPER BODY Pull + Conditioning

W4/D1 LOWER BODY - Squat Focus + Conditioning

W4/D2 UPPER BODY - Push Focus + Core

W4/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W4/D4 LOWER BODY - Hip Thrust Focus + Conditioning

W5/D1 LOWER BODY - Deadlift Focus + Core

W5/D2 UPPER BODY - Push + Conditioning

W5/D3 LOW INTENSITY/ACTIVE RECOVERY

W5/D4 LOWER BODY - Squat Focus + Core

W5/D5 UPPER BODY - Pull Focus + Conditioning

W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning

W6/D2 UPPER BODY - Push Focus + Core

W6/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W6/D4 LOWER BODY - Deadlift Focus + Conditioning

W6/D5 UPPER BODY - Pull Focus + Core

W4/D5 UPPER BODY - PULL Focus + Core

More workouts from ROSIE ELIASON WELLNESS