Name: Playbook - Adair Hoffert - Back,booty and biceps workout
Uploaded: 2024-01-28T16:26:15.476Z
Duration: 65 min
Description: Back,booty and biceps workout

"Struggling to tone your back, biceps or booty? Join us today and let's dive into the most effective workouts that will sculpt your back, lift your booty and tone your biceps. Don't just admire others, become an inspiration yourself. Let's learn, grow

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

Stand with one side next to a low cable pulley.
Using an ankle strap, attach the cable to the leg nearest to the pulley.
Step sideways, away from the pulley, until the cable is pulled taut.
Grasp something for stability.
Allow your strapped leg to be pulled out to the side so that you are standing only on your far leg.


Keeping your body and legs straight, exhale as you pull your strapped leg down and in front of your supporting leg.
Hold for a count of two.
Inhale as you reverse the motion and return your strapped leg to the starting position.
Repeat for the prescribed number of repetitions.
Repeat the exercise with your opposite leg.

Cable adductions

Assume a split stance with the arms straight out in front of you utilizing a pronated grip.
Inhale, brace your abs, and pull the band towards your face with the elbows high and wide.
Slowly lower the band back to the starting position and repeat for the desired number of repetitions on both sides.

Resistance band face pull

Hammer curl with hold

Stand tall while holding a dumbbell in each hand. Keep your wrists tight, and squeeze your shoulder blades together so your shoulders lock into place — your biceps should be the only muscle engaged.

Don’t let the elbow swing too far forward or too far back. The arc of the dumbbell should create almost a half-circle from the front of your hip to the front of your deltoid.

Lift one dumbbell above 90 degrees at the elbow where the thumb is at shoulder height. While holding one arm you will curl with the opposite.  You will complete 10 or these on each side

Once you have completed the first set move directly to a bicep curl with hold (basically same as above but wrist facing up) and complete 10 on each side

hammer curl with hold superset with bicep curl with hold

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Start by placing a bench directly behind you on the smith machine. This should be parallel to the bar and a couple of inches away from the machine, although this will largely depend on your height.
The bottom of your shoulders wants to be on the edge of the bench so that your upper back will support you as you lift your hips up.
Rest the bar over your hips. If this is uncomfortable, consider wrapping a towel or a pad around the bar.
Place your feet shoulder with apart, just in front of your glutes. Your glutes should be slightly raised off the ground in the starting position to maintain good range of motion throughout the exercise. If you find that your glutes are touching the floor, consider resting your feet on an elevated surface so that you can maintain full range of motion in the hips during the hip thrust.
Squeezing the glutes, lift your hips up so your quads are parallel with your torso. Hold this for a moment, before slowly lowering your hips back to the starting position and repeat for repetitions.

Smith machine hip thrust

Pull your shoulders back and down. Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier

Pull ups

Step on your resistance band with both feet and grab the other end of the band in both hands.
Stand tall, bring your chest out, and rotate your wrists out for your palms to face forward.
Engage your abs and inhale.
Bend your arms slowly until your wrists are slightly higher than your elbows. Keep your elbows glued to your sides, not allowing them to travel forward or back as you do reps.
Pause briefly at the top and slowly extend your arms back to that starting position as you exhale.

Resistance band curl

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band