Name: Playbook - Arev @endicci - (WK 3/4) DAY 5
Uploaded: 2022-10-01T14:56:02.759Z
Duration: 60 min
Description: (WK 3/4) DAY 5

Abby

Cienna

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Lean over at a 90 degree angle, or less if your hamstring ability doesn’t allow it
- Pull the barbell up and towards your belly button. ELBOWS TO HIP BONES
- Pause at the top and lower with a controlled motion

Underhand Barbell Row

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- This is a back movement, so tuck your arms into your hips at the bottom of the movement and imagine moving through your elbow
- A natural movement in the torso that makes the exercise feel better is stretching at the bottom, and moving your torso upright near the end of the movement

Straight Arm Pulldown

LAT SUPERSET

- Keep your torso diagonal to the floor 
- Pull through your elbows

Single Arm DB Diagonal Row

TEMPO: Pause at the end of every rep for 2 seconds before extending weight back

- Pull the attachment in towards your body leading with your elbow
- Keeping your body neutral and core engaged
- Elbows drive towards your lower abdomen, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Dual Handle Seated cable row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Hold bar with hands shoulder width apart
- Raises arms to come align with shoulder

Barbell Front Raise

- Raise your arm keeping a slight bend at the elbow and lead with the elbow!
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Front/Lat Raise

(WK 3/4) DAY 5

Ria Dey

Alyxandra

What a pump!! Def pushed me to my limits today!

Cristina B.

(WEEK 1/2) DAY 1

This is one of my fave lat days I’ve ever done

(WEEK 3/4) DAY 1

Inès

Shaking legs at light weights?!?! Who am I

Alexia

(WK 1/2) DAY 2

Man those candlestick crunches make me feel so dumb lmao! I constantly slip - need tips! I try and control my movements but nahhh gravity pulls me apart

Your video for the raised heel touch hasn’t been working 😔 I’m dumb and can’t figure it out

(WK 3/4) DAY 5

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