Name: Playbook - Ashley Thomas - W1/D2 Back, Biceps, & Core
Uploaded: 2024-01-19T23:30:03.925Z
Duration: 60 min
Description: W1/D2 Back, Biceps, & Core

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

- Grab the bar with your palms facing inward 
- 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

Wide grip Lat pulldown

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

Seated cable row

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

Circuit 1: Upper Body

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

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

Dumbbell hammer curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

X 12 each arm

Alternating dumbbell curls

Circuit 2: Upper body

Start on your hands and knees. 
Elevate one arm and the opposite leg.
Tuck in both your elbow and your knee before extending back out. 
Complete desired reps then repeat on the opposite side. 

8-10 Reps on each side.

Bird dog

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

X 30-60 seconds

Plank (elbows)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

X 30-60 seconds per side

Elbow side plank

Place your arms extended to your sides.
Raise your legs straight up until you reach 90 degrees. Slowly lower your legs as low as you can above the ground while keeping your low back and hips pressing into the ground. Raise your legs back up to beginning point.

Leg raises - arms spread

Circuit 3: Core

W1/D2 Back, Biceps, & Core

W1/D1 Lower Body & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D2: Back, Biceps, & Core

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D3 Legs & Glutes

W5/D4 Chest, Shoulders, Triceps & Core

W5/D5 Full Body (Optional)

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W1/D2 Back, Biceps, & Core

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