Name: Playbook - Alexandra Yaeger - W1/D2 BACK & BICEPS
Uploaded: 2024-03-15T21:50:26.079Z
Duration: 60 min
Description: W1/D2 BACK & BICEPS

Taylor

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

Debra Bailey

This was amazing and I am sweating my butt off

Angel

Maria

Jennifer

Adrianna

Jessica Roberts

Kiriana

I’m dying!! Wow loving this summer challenge😅😅

Valentina Loiero

Amazing workout! I’m loving the way I feel afterwards! 💜

Hannah

Alicia

Amber

Juanita Loftis

Andrea

Arm Circles

Front Arm Swings

Arm Cross Over

Tricep Stretch

Warm Up

Lateral Pull Down Neutral Grip

Step 1: Attach a stirrup handle to a low pulley on a cable machine. Sit down in front of the cable machine with feet braced and knees slightly bent or kneel at the end of the machine, like shown.

Step 2: Grab the stirrup handle in your right hand with an overhand grip. Sit up straight with arm out in front. This is the starting position.

Step 3: Exhale as you pull the handle toward your waist, rotating it so that your palm is facing in when it reaches your side.

Step 4: Pause for a moment and then return to the starting position using slow and controlled movements.
Step 5: Repeat for a complete set and then switch sides.

Single Arm Cable Low Row

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

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

Assisted pull-ups

Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.

Hammer Curl

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

W1/D2 BACK & BICEPS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

W1/D1 SHOULDERS & GLUTES

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

W1/D2 BACK & BICEPS

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