Name: Playbook - Alice (Pineapplebrat) Klomp - Day 2 - Back/biceps/abs
Uploaded: 2022-04-15T21:37:48.978Z
Duration: 45 min
Description: Day 2 - Back/biceps/abs

Michel’le

Kevin

Leoleo18$$

First time using the app. Loved this workout!

Stephanie

my arms are so sore I can’t touch them behind my back 🤣💪🏻

Haley

Hillary

Sweating!! Loving it. Great trial and after price as well. Have been following you on insta for a while and save your workouts all the time 💕

Ashley

My arms feel like freshly cooked noodles. Now I’m off to work with my noodle arms

Cameron

2nd day was really great because I started to become more active on what weights to start off from the highest all the way to the lowest on my sets. I’m going to continue to look forward to this workout plan.😌

Daniel

Yadeira

Awesome, well balanced workout!! Definitely felt a good burn!!

Tiana

I love pineapples workout routine! Can’t wait for results!

Evangelina

Great. Felt like I didn’t do enough on Day 1 but today I felt like I got a good lift from this one.

Sinjin

Jordan

Gillian

Awesome. I’m going to incorporate Russian twist to every workout. I want to be to hold myself up at 45 degrees.

Jose 

erica

Love the the Abs at the end they started get weak fast

Alexander

Amazing🤩🤩 the ab workout was a little difficult for me though😬

Raeven

Brittany

loved this one, the cable variation was a nice switch up from normal dumbbells

Emily B

Cati McGee

Great! On the hollow holds I have a tough time keeping my lower back on the ground.

Megan

The lat pull down lowkey was a struggle lll

Sammy

Vladana

It was amazing :) my biceps r very much pain. My back is v much ripped. Ily <3

Katy

It was amazing. The devil himself made hollow holds though 😭 😈

Amazing! I’ll never skip arm day again!

Alexis

Good. The first ab workout was crazy hard for me, but I’ll get better with practice!

Callie

Emily

Day 2 complete!! Feeling like I’m ready for more! Thank you, Alice🙏🏻 🥰

Kaylee Devan

This one was a great burn loved the workout! 💕

Cristy

Frank

Katie

loved today’s workout definitely burned a lot

carley

i loved this workout! I feel so strong afterwards!!!

The back workout was definitely fire. The abs could be more
Challenging. But that could just be me. Excited to finish the 6 weeks!!

Zariah

Chelsea

I’m hurting! Lol It is a good hurt though!

Rachel seay

this workout was so much fun! i always love a good back workout and i was able to reach a new pr today for lay pull downs and cable rows! :)

Sydney

I’m dead inside now 😂
But these abs are LIT 🎊

Brittani

I don’t typically work out core so the hollow hold and Russian twists were rough, I loved the workout!

Angel Martinez

Great! I never work my arms hard enough. They hurt today!

Kali

Great workout! I'm not used to focusing so much on my back so it was a really good way to see how the movements targeted my muscles.

Ashleigh

Demi

This workout was awesome. I really felt it in my shoulder blades. I could not do a single hollow hold perfectly so hopefully I get there!

Lexi

I really liked this. I tend to do the work outs as pairs.. so I double the amount and only do 2 reps. I pair 2 of the moves and do for ex: 20 of one thing and 24 of another twice and just go back and forth twice via 4 times.. ex: 10,4 times and 12,4 times.. i don’t know if that makes it less effective but I don’t like swapping machines so much / going between em (but that’s me) how you have it seems standard.

Kat Faser

My arms are definitely on fire. Great workout!

Abigail

Turns out I’ve been neglecting to engage my lats lately, definitely felt the burn with this workout! Also took a slightly longer pause at the top of the reps than I normally do, and my bis and tris felt it way better. So pumped for tomorrow!

Leah

Back/Biceps/Abs
- Lat Pulldowns: 4 sets 12 reps
- Seated Cable Rows: 4 sets 12 reps
- Standing Cable Lat Pushdowns: 4 sets 15 reps
- Cable Rope Hammer Curls: 4 sets 12 reps
- Cable Straight bar attachment curls: 4 sets 10 reps
- Hollow Body Holds: 4 rounds, 20 seconds on, 20 seconds off
- Russian Twist: 4 sets of 10 each side

- Hold the bar with your palms facing away from you
- Lean back slightly and pull the bar to the top of your chest 
- Engage your lats as you pull
- Pause and go back up

Lat pulldowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Keep a slight bend at the elbow
- Bring the bar straight down to your upper hips
- Engage your lats as you bring it down 
- Pause and return slowly

Lat pushdowns

- Hold the rope with both hands
- Engage your biceps at the top
- Lower slowly

Cable bicep curls (rope)

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable bicep curl

- Keep your lower back on the floor
- Engage your core

Hollow hold

- Lean back to about 45 degrees
- Raise your legs 
- Rotate from side to side keeping your core engaged

Day 2 - Back/biceps/abs

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Day 2 - Back/biceps/abs

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