Name: Playbook - Sophie Grace Holmes - W4/D3 Home workout
Uploaded: 2021-05-24T09:05:02.124Z
Duration: 45 min
Description: W4/D3 Home workout

Thursday: PULL
 
- Single arm row
- Db row
- Single leg deadlift
- Bicep curl
- Single arm high pull

- Place you hand on an elevated surface
- Pull the dumbbell up, keeping your elbow close to your body
- Squeeze you lat as you pull
- Come down in a controlled motion

Single arm row

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

Dumbbell row

- Start in a split stance stance
- Come down flexing at the hip
- Keep your spine neutral 
- Come down until you reach shin height
-Come up engaging your hamstring and glutes

Single Leg Deadlfit

- Keep your chest up and core tight
- Curl the dumbbell up
- Squeeze your biceps at the top and come down in a controlled motion

Bicep curl

- Hold the dumbbell with your palm facing you
- Come down until you reach 90
- Drive-up pulling the dumbbell until it reaches shoulder height
- Keep the DB close to your body

Single arm high-pull

Pull

W4/D3 Home workout

This is my favourite format in the ease of just tapping the screen to see the next exercise. Thanks

Kayhlia

Sydney

Mary

W1/D1 Home Workout

I think it would be helpful to have different level options available for workouts—beginner, intermediate, advanced. It may also be cool to have options for general strength, max strength, endurance, and hypertrophy—even if it were through different reps, sets, and rest time.

W4/D3 Home workout

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