Name: Playbook - Alexis Nielsen - W2/D2 Day Two - Back & Biceps
Uploaded: 2023-04-13T05:32:48.223Z
Duration: 30 min
Description: W2/D2 Day Two - Back & Biceps

The second workout of WEEK TWO is back and biceps! These are some of my favorite bodyweight exercises. 

Now, please keep in mind that these exercises might appear simple and/or easy, but they’ll definitely help you to build muscle and strength in your back and biceps. 

If you’re struggling with some of these movements, don’t worry! You’ll build up the strength! Just perform these to the best of your ability. You’ll still reap the benefits!

- Start out on your stomach. You can place your hands under your chin.
- Lift your feet off the floor as high as you can go. The goal is to try to get your knees/thighs off the floor.
- Once you’ve raised your legs as high as they can go, lower your legs back to the floor.
- That’s one rep.

For this exercise, please keep in mind that while it might look simple, it can be somewhat challenging as it might require you to use muscles you don’t normally use. Over time this exercise will become easier.

For added comfort, try performing this exercise on a softer surface, or try placing a pillow beneath your chest.

(BW) Superman Leg Lifts

- Start by lying down on your stomach. 
- Place your hands under your chin, or hold your arms out in front of you.
- Lift your body as high as your can, trying to raise your chest off of the floor.
- Once you’ve lifted yourself up as high as you can go, lower your body back to the ground. That’s one rep.

This exercise might appear to be simple or easy, but it can be challenging for some. Don’t let that discourage you!

For those who might experience some discomfort with this exercise, try doing it on a softer surface, utilizing a pillow, or placing a small ball at the base of your sternum.

(BW) Superman Upper Lifts

- Start by lying on the ground face down
- Raise your upper body and lower body engaging your glutes
- Pause at the top
- Imagine you’re holding a bar in your hands and pull the “bar” towards your head, bending your arms and allowing your hands to go on either side of your head
- Extend your arms back to overhead

While this is a bodyweight exercise (for this program), you have the option of holding a resistance band or booty band in your hands and utilizing that to perform your lat pulldowns variation.

(BW) Superman W/ Lat Pulldown

Alright. This one is a little tricky, but once you get the hang of it, you’ll totally love it (or at least I think you will)!

- Start by lying down SOMEWHAT on your side. If you look at how I’m positioned in the video, I’m kind of balancing on my hip. 

- You don’t want to balance directly on your elbow bone. More so on the side. It takes a little positioning at first, but you shouldn’t feel any discomfort with your elbow bone against the floor.

- With the arm that’s on the floor, reach behind your thigh, close to your knee. When you’re pulling yourself up to perform the bicep curl, DON’T bring your legs towards your upper body.

- Once you complete one curl, lie back down. That’s one rep.

The movements should be controlled. 

It might feel a like awkward at first, but the more I practiced this one, the smoother it became.

(BW) Lying Bicep Curl

W2/D2 Day Two - Back & Biceps

I definitely felt the burn simultaneously I’m visualizing myself sexy & fit, I am SUPER EXCITED!!!! Thank you 🥰

O’Megus

So great! Perfect way to get started post baby!

Cindy

LahTiff

W1/D1 Day One - Legs

Loved it but it seems like more of a warmup.

Briana Pennington

Great workout! Who knew I could work my arms like that! Thanks for the great mom workout options. Just what I needed!

W2/D2 Day Two - Back & Biceps

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