Name: Playbook - Arev @endicci - (WK 3/4) DAY 7
Uploaded: 2022-10-01T14:56:02.860Z
Duration: 60 min
Description: (WK 3/4) DAY 7

Use the sides of the treadmill to rest during your rest. Lower yourself onto the treadmill and complete your sprint interval!

If running on the treadmill is scary for you, run outside! Same concept, you can just walk during your rest portions.

Sprints

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Just like the free weight machine, but opt for the machine
- Slight arch in your back is fine and ensures safety for shoulders 
- Bring bring the weight down as you breath in, and breathe out as you push up

Incline Bench Machine

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Bench & Arms

(WK 3/4) DAY 7

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

Erisa Adams

(WK 1/2) DAY 3

Abby

Jaylon Sneed

(WK 1/2) DAY 5

Forgot what it felt like to leave the gym shaking

Izabell

That was a great Saturday morning leg day 🤪

I think I died twice during this, and the pump?! Fire

Leah

(WK 1/2) DAY 6

(WK 1/2) DAY 7

Taylor

Jamileth

I was sweating buckets! Really good leg day!

(WK 3/4) DAY 7

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