Name: Playbook - Ashley Thomas - W5/D2 Back, Biceps, & Core
Uploaded: 2024-01-19T23:30:04.037Z
Duration: 60 min
Description: W5/D2 Back, Biceps, & Core

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

Pull the attachment in towards your body with a wide grip.
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 wide grip cable row

Hold the dumbbell with palms facing the center of your body. Keeping elbows close to your body. Curl the dumbbell toward your shoulders.
Pause at the top then lower under control. Switch arms and repeat

Alternating Seated Hammer curls

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

Start with barbell in both hands with underhand grip and arms extended over incline bench. Curl bar up towards shoulder. Lower until arms almost fully extended.

EZ bar Preacher curls

Circuit 1: Back & Biceps

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

Dumbbell single arm row

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit 2: Back & Biceps

Place ankles on an exercise ball with body in a high plank position. Tuck the knees in towards the chest keeping body still. Slowly extending legs back out to plank. Repeat.

Exercise ball knee tuck

Lean back to about 45 degrees and raise your legs off the floor. Rotate the med ball from side to side.

Med ball russian twist

Start in a high plank position on the hands. Alternate crunching the oblique by bringing same side knee to same side elbow. Extend leg back to plank and repeat other side.

Oblique Mountain Climbers

Lay on back with legs straight up in the air like a 90 degree angle. Using the lower abdominals, lift the hips off the mat and lower back down. Repeat.

Hip lift

Circuit 3: Core

W5/D2 Back, Biceps, & Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & 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/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)

W5/D2 Back, Biceps, & Core

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