Name: Playbook - Sophie Grace Holmes - W4/D3 Upper body pull
Uploaded: 2021-01-18T11:45:11.502Z
Duration: 60 min
Description: W4/D3 Upper body pull

3-5 sets of 10  reps: 
Renegade row 
Bicep curl 
Mountain climber
Bent over row 
Upright row 
Single leg deadlift 

6-8  Rounds :
Commando 
Russian Twists
Leg raises
Jackknife

- Start in a pushup position with your hands on two dumbbells
- Pull the dumbbell up keeping your elbow close to your body
- As you pull the dumbbell up squeeze your lat
- Keep your core tight throughout the movement

Renegade row

- 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

- Start in a pushup position
- Bring one knee forward towards your elbow
- Return your leg to the initial position 
- Repeat on the opposite side

Mountain Climber

- 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

- 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

- 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

- Start in a plank position with your hands directly underneath your shoulder
- Bring one forearm to the ground
- Repeat on the opposite side
- Keep your core tight throughout the movement

Commando

- Sit on the floor and lean back until your back is at 45 degrees
- Rotate the weight from on side to the other
- Keep your core engaged

Russian twist

- Lay on the floor with your hands by your sides
- Raise your legs until you reach 90 degrees
- Come down in a controlled motion without touching the floor
- Keep your abs engaged

Leg raise

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

Jackknife

Finisher

W4/D3 Upper body pull

Rebekah

W1/D1 Upper body push

I may never walk again but I feel great 😂

Grace

W1/D2 Lower body

W1/D3 Upper body pull

W1/D5 Full body

W2/D1 Upper body push

W2/D2 Lower body

First screen workout summary didn’t match second screen

W4/D3 Upper body pull

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