Name: Playbook - Alice (Pineapplebrat) Bozinovski - W3/D2 Back/Biceps/Abs
Uploaded: 2023-10-04T17:16:30.167Z
Duration: 45 min
Description: W3/D2 Back/Biceps/Abs

a great rotation - has me feeling great (I know I’ll be feeling sore tomorrow 😅)

Kat Faser

Diandra

Really nice all round pull workout. Being able to feel every muscle working in full!

Nicholas

Feels good to be back in the gym today, and I walked here too!

Elizabeth

I’m loving the progress I’m seeing 😁

Kaelyn Wojtylko

got in and out quick, fueled by a monster and a boy who tried to catcall me 🥴. but noticed my back growth is crazy!!

Rebekah

Marisa

Pull day isolating back, biceps and core for functionality.

Shoulder Mobility Warm-up

- 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

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

- 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

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

- 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

- 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*

W3/D2 Back/Biceps/Abs

Jose 

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)

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

W1/D2 Back/Biceps/Abs

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 !

Maya

W1/D5 Legs (Glutes)

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

W3/D2 Back/Biceps/Abs

Community

More workouts from Alice (Pineapplebrat) Bozinovski