Name: Playbook - Sarah Hryniewicz - W4/D4 Pull
Uploaded: 2024-02-16T23:35:00.553Z
Duration: 60 min
Description: W4/D4 Pull

Today your focus is upper body by utilizing "pull" movements. This means you will be primarily targeting your lats, rhomboids, traps, and biceps. Remember to focus on your mind muscle connection, control each and every one of these movements while still really challenging yourself on the weight.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

Seated bicep curl

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down

Wide grip pullups

W4/D4 Pull

More fatigued than I expected.  Good well rounded leg day

Theresa

Amazing! Day 2 and I hit another pr after day 1

Heather

Good workout. I have a bad back so I think I pushed this workout a little too hard so I couldn’t complete it. I will adjust. If you have any tips let me know. Thanks.

Louisa

W1/D1 Squat

pakamon

MaLin

Baylie

W1/D2 Push

Sara

Can you put lbs instead of kgs too as an option? But Great workout !! Haha

Angeline Fehr

W1/D3 Deadlifts

Good! Skipped 2 bc of time but great workout. Did you workout at forge in Crystal lake? The background in one of your videos looks like it!

♥️🔥💪🏻 .. will definitely feel it tomorrow!

Victoria

I feel it in my back so much, i love it!! The one thing i couldn't do is the last workout - wide grip pull ups since i workout from home.

W1/D4 Pull

Apparently i have trouble with single leg hip thrusts 🤷‍♀️ overall i am dead. Killer workout!!

This workout killed my 🍑 🔥 I loved it! Thank you 😊

Mayra

Some of those I haven’t done 
So took me some time this morning. I liked pushing myself through some new movements tho!

Courtney

W1/D5 Glute focus

W2/D1 Squat

I really liked this upper body workout! Felt good!

Why? Like why are alternating DB Shoulder press so much harder? 😅🤣

Anna

W2/D2 Push

So fun… yet painful😆 just wasn’t sure how many reps/sets of the single leg glute bridge.

Selene N

I loved this workout! Do you have any tips of what to do with the side lunges? I felt like I was going deep enough or working what I’m supposed to be working

Allyson Saxe

W2/D3 Deadlifts

I like how i feel the workout but it's not too excessive 😊

I didn’t want to go today bc Mother Nature but I did it and I still feel like garbage but I don’t regret it

Maddie Schneider

W2/D4 Pull

This is the best workout to end the week 😤

W2/D5 Glute focus

Starting week 3 over and I was able to move up in my squat weight much faster! I feel my legs getting stronger

I FINALLY HIT 135 AGAIN after I screwed up my knee

Yassss bootee on FIYAH 🔥🔥🍑🔥🔥

Aida

W3/D1 Squat

Hunter

I’m gonna be honest I only did 3/4 of the workout but with the day I’ve had that’s enough

W3/D2 Push

I am loving this program! Challenging and fun, it makes me excited to go to the gym again!

W3/D3 Deadlifts

W3/D4 Pull

I love this one ... but not the bulgarian splits squats 😂

W3/D5 Glute focus

W4/D1 Squat

W4/D2 Push

I’ve done this entire program. Never skipped a day or a rep. Amazing! Even my husband says my butts looking good and after having 2 babies… I’ll take it!

Riley and Corynn

W4/D3 Deadlifts

This was the best way to end my week and this 4 week challenge! So excited to try the other programs!

W4/D4 Pull

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