Name: Playbook - Shailey and Sammy Collier - W1/D3 W1 Back and Leg
Uploaded: 2022-04-18T19:31:34.287Z
Duration: 45 min
Description: W1/D3 W1 Back and Leg

This one was harder definitely  tested my endurance!

Liana

BACK:

Pull-Ups: 50 reps (break up into as many sets as you require)

SEATED WIDE LAT PULLDOWN: (2 seconds squeeze each rep)
- 3 sets increasing weight 8-10 reps 
- 2 sets HEAVY/ 5-8 reps
**drop set each set 1x**

LOW ROW MACHINE (overhand grip preferable):
- 3 sets increasing weight each set/ 8-12reps
- 2 HEAVY sets/ 6-8 reps
**drop set each set 1x with single-arm reps, minimum 5 reps each arm**

BARBELL ROW (overhand):
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 5-8 reps
**drop set 4th set twice, rep each drop to failure**

SEATED CABLE ROW (Reverse grip):
- 3 sets increasing weight each set/ 8-12 reps
- 2 HEAVY sets 5-8 reps

RACK PULLS:
- 3 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**super set each set with bodyweight hyperextensions, minimum 5 reps**

DEAD LIFT 
- 3 sets increasing weight
- 2 HEAVY  sets 5-8 reps

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Machine low row overhand grip

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades with single arm reps

Machine low row single arm

Low row machine dropset

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Both movements executed consecutively with no rest in between, equals one superset/round

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Sumo dead lift/ super set curtsy lunge

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row/ reverse grip

- Place bar at slightly below knee height
- Bend over at 45 degrees abs hold bar at Shoulder width 
- keeping your core tight and arms stiff, lift and pull with your lower back. Keeping your chest high and shoulders back through out the movement.
- Avoid rounding your back

Rack Pull

- place the top pad comfortably at waist height 
- keeping your core tight, slowly lower your torso hinging at the hips
- raise back to starting position pulling through your lower back

Bodyweight hyperextensions

Rack pull dropset

W1/D3 W1 Back and Leg

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W1/D3 W1 Back and Leg

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