Name: Playbook - Alice (Pineapplebrat) Bozinovski - W6/D2 Back/Biceps/Abs
Uploaded: 2023-10-04T17:16:30.319Z
Duration: 45 min
Description: W6/D2 Back/Biceps/Abs

Kaelyn Wojtylko

Still trying to figure out the backwards bicep curls….

Megan

Pull day isolating back, biceps and core for functionality.

Shoulder Mobility Warm-up

- 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*

- 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*

W6/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.

W6/D2 Back/Biceps/Abs

Community

More workouts from Alice (Pineapplebrat) Bozinovski