Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D2 Back/Biceps/Abs
Uploaded: 2023-10-04T17:16:30.199Z
Duration: 45 min
Description: W4/D2 Back/Biceps/Abs

Elizabeth

Had to take a few days off for camping but I feel oddly strong and motivated today with that little break.  I’m so excited to see the end results of this challenge

Kaelyn Wojtylko

Marisa

Definitely one of my favorite workouts so far!

Hunter

Megan

Pull day isolating back, biceps and core for functionality.

Shoulder Mobility Warm-up

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

Single Arm Bent Over Rows*

- As you curl engage your biceps
- Pause and lower slowly

Preacher curl

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

Shoulder Taps*

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with your palms facing away from you
- Curl the barbell up engaging your biceps
- Keep your core engaged

Barbell reverse curl

- Keep a straight back  and chest up
- Come down on one side engaging your core
- Come back up

Standing Oblique Crunches*

W4/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.

Kat Faser

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.

W4/D2 Back/Biceps/Abs

Community

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