Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D2 - Back, Biceps, Abs
Uploaded: 2023-10-04T17:16:29.689Z
Duration: 45 min
Description: W1/D2 - Back, Biceps, Abs

Joenda

I'm new to working out, and it's tough beginning, but hopefully, over time, I learn proper form and get into a good routine working out all the time

Clint Davidson

Holly

Awesome workout! Love that abs were included

Michaela

Jose 

I’m using a home gym so the only one I had to modify was the pull ups but it didn’t matter cause my arms are still JELLO! Great workout to work out the soreness from yesterdays.

Catherine

Second day was harder than the first! This is my first experience with a work out app and although this program hasn’t been out long I can tell it’s designed to push individuals outside of their comfort zones. Looking forward to the end results of this 12 week challenge!

Nicole

Jumped ahead because I just did legs Saturday (I promise I'll come back to it!) But man, what a good start!

Katana

It's back and biceps day!  We have 7 total exercises, starting off strong with some assisted pull-ups. I've broken down this day to start with back, move on to biceps, and then abs so that we're able to target each muscle group intentionally.

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted pull up

- 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

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lat
- Keep your core tight focus on a slow controlled movement

DB Single Arm Bent Over Row*

I find that I can go a bit heavier on hammer curls, because it requires more work from your forearm as well as your bicep. Try upping your weight a bit for this one!

DB Hammer Curl

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Begin your first set by using the heaviest weight that you can do 8 reps with. As you move onto the next sets, decrease the weight.

Cable bicep curls

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug*

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps*

W1/D2 - Back, Biceps, Abs

This was similar to workouts i was already doing, but I love its all planned out. Plus, I believe we have the same body type so im excited to see the results. I am already in pretty good shape from the police academy, but again ive followed you for a while now and wanted to give your programs a go. I added weight to some things, but I love this accountability community and workouts you have. You are such a big inspiration to me!

Macey

Andrea Servello

W1/D1 - Hamstrings and Glutes

Feel amazing! Excited for rest day tomorrow 😅

Definitely need to work on core, great workout. This program is killer!

Becky

Gaganpreet Gill

W1/D3 - Shoulder and Abs

W1/D4 - Rest

Definitely showed me how important my ankles are lol

I’m m not sure if I’m doing the tilts right but so far I’m enjoying this program. Learning a few new exercises.

Shelby

My legs feel like noodles, but it feels like progress!

W1/D5 - Quads and Calves

So far it’s pushing me, which I needed! Shorter workouts than I expected, but I’ve been very sore and hitting a lot of muscle groups. Loving it :)

W1/D2 - Back, Biceps, Abs

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