Name: Playbook - Arianne Deveau - W3/D3 Back, core + cardio
Uploaded: 2023-08-07T01:03:22.613Z
Duration: 60 min
Description: W3/D3 Back, core + cardio

Some back exercises with core work and a bit of cardio to finish it off 🙌🏼

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting
- Do to failure : max as you can

Scapula pull-ups

Dead hang

Scapula pulls to hang

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain a neutral back and avoid swinging or bouncing

Bent over barbell row (underhand)

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- Begin in a push up position with arms extended further
- Bend your elbows until your forearms are on the ground
- Press into your hands to rise back up

Elbow push-up

- Start in a side plank position + hold 30sec before switching onto the other side

Elbow side plank

Treadmill incline walk

W3/D3 Back, core + cardio

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W3/D3 Back, core + cardio

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