Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D2 Back/Biceps/Abs
Uploaded: 2023-10-04T17:16:29.595Z
Duration: 45 min
Description: W1/D2 Back/Biceps/Abs

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

Jose 

Sammie

It was beginner friendly ! Felt great to complete :)

Maya

Diandra

I love this workout , First time and so great very motivating

Andrea Servello

Abigail

Cassie

Emily B

Andrea d vonallmen

Olivea

Brittani

Marisa

I never thought dead bugs would would burn like they do!

Kotah1105

Alexia

Lisa

Went great! Loved every workout and the Dead Bug exercise absolutely destroyed my abs!

John

Krishonna Jordan

Alejandra Ramirez

Anna

Elizabeth

Megan

I’m still sore from the glute workout yesterday and running around with my students at field day, but I made it through!  I enjoyed this workout and honestly could have kept going for a few more sets today.

Kaelyn Wojtylko

I’m not coordinated enough for dead bug hahah

Kaylin

Still not sore still not bored. 5 weeks and 5 days left

NicK Castle

pull day is my FAV. this was one of the best back & bi workouts i’ve ever done. i don’t feel any muscle fatigue (maybe some soreness tomorrow but that’s okay)!

Rebekah

Really liked the pace of this work out. Felt each muscle engaging.

Kat Faser

I felt like the work on the back was minimal my biceps and triceps are burning but I don’t feel much in my back might be my form however

Jakson

Amazing workout felt the burn the entire time

Johnathon

Pull day isolating back, biceps and core for functionality.

Shoulder Mobility Warm-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

- Holding the dumbbells in front of your body
- Curl a dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating DB Curls

- Hinge at the hips
- Hold the bar with your palms facing you
- Pull the bar up
- Engage your back at the top and lower slowly

Bent over row

- Keep your midline tight 
- There should be a straight line from your shoulders to your heels

Plank

For this exercise:
-Keep your palms facing you
-Elbows tucked at your sides, not flared out
-Control the weight at the bottom of the movement, try not to use momentum.

Reverse Grip Lat Pulldown

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

- 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*

W1/D2 Back/Biceps/Abs

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W1/D2 Back/Biceps/Abs

Community

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