Name: Playbook - Tire Trained - PULL Medley
Uploaded: 2024-04-03T03:25:50.612Z
Duration: 60 min
Description: PULL Medley

Megan

LOWER BODY Medley

ROUND #1:
Straight Sets (3 x 8-12 reps)*
*Complete all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.
1. Pull-Ups
2. Face Pulls
3. Dumbbell Bicep Curls

ROUND #2:
10 Minute AMRAP (10 of each)*
*As Many Rounds As Possible
1. Dumbbell Pullover
2. EZ Bar Bicep Curls
3. 200m Run

ROUND #3:
9 Minute EMOM*
*Complete the exercises 3x through. Set the timer for 1 minute and complete reps before the minute is up. Use remaining time for rest. Start the next exercise on the minute.
1. Ball Slams
2. Renegade Rows
3. Lat Pulldown

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

ROUND #1: Assisted Pull-Ups

- Pull the cable towards your face with elbows flared outward
- Keep your shoulders down away from the ears and keep the shoulder blades retracted

ROUND #2: Face Pulls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

ROUND #3: Dumbbell Bicep Curls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back until your elbows reach your ears
- Focus on engaging your lats as your pull the dumbbell forward until the dumbbell lands above the belly button

Dumbbell Pullover

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/4 mile = 0.125 mile = 200 meters

Running

ROUND #2: 10 MIN AMRAP

EMOM = Every Minute On the Minute

Complete all three exercises 3x through.

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

- Begin in push up position with dumbbell in each hand
- Maintain your hips square to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Left + Right = 1 rep

Dumbbell Renegade Rows

- Grab the bar with your palms facing forward with a wide grip
**or use a specialized grip attachment as shown**
- 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

ROUND #3: 9 MIN EMOM

PULL Medley

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

PULL Medley

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