Name: Playbook - Allyssa Hensley - Back , biceps, core
Uploaded: 2023-06-16T20:49:58.037Z
Duration: 40 min
Description: Back , biceps, core

Lillian

I was looking forward to starting this new program and it did not disappoint. I’m sure I will feel it tomorrow, but should be good the day after!

Clay

Good workout. On the 4 set I started with 12lbs and ended the 4th round with 8s. Can’t scratch my nose now!🤪

Was looking for to this new workout. Not sure my body will appreciate it tomorrow, but the day after should be good!

If you do not have access to cables, you can use bands

- 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

Reverse grip lat pulldown

Facepulls

Straight arm pull downs

Bent over single arm row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Crossbody curls

Dumbbell curls

Reverse curls

Biceps

Try to complete all exercises in the round before resting

*10 each side 

Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
Each side

Bicycle crunches

10 each side 

Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

*8 each side 

Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
Each side

Scissor kicks

*6 each side 

Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
Each side

Core

Back , biceps, core

Amazing workout! Tough, but I feel fantastic!

Britany

legs

That was a tough one. Went up in weight a bit this week. Whew!

89 ! 
That was hard… i was amazed I was able to do it!
Thanks for the push!

chest, triceps, core

Great leg workout without really feeling like you’re killing your legs.

Killer workout! Great variety and could feel the burn.

Legs

That’ll get your blood pumping first thing in the morning!

Full body

Second time doing this one and just as grueling as the first! Good pump going.

Back, shoulders, core

Every muscle is dead now so it must’ve been a good one!

Chest, triceps, HIIT

Not typical to do biceps with legs, but made for an interesting workout to have my base somewhat tired underneath me as I did biceps.

Back , biceps, core

Community

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