Name: Playbook - Ashley Thomas - W7/D2 Back, Biceps, & Core
Uploaded: 2024-01-19T23:30:04.092Z
Duration: 60 min
Description: W7/D2 Back, Biceps, & Core

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

Grab a single cable and sit below it. With palm
Facing forward pull elbow down, engaging under the arm pit/back. Slowly release arm up and repeat.

Single Arm Cable Lat Pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Cable Bar Bicep Curls

Begin with holding a DB in each hand. Perform a bicep curls to the front of the body. At the top of the curl rotate to outside the shoulders and slowly lower down. Come back to center and repeat.

Circle DB Bicep curls

Begin in push up position with dumbbell in each hand. Maintaining your hips are squared to the floor and core is engaged throughout the movement. Row one dumbbell toward your hip. Lower the dumbbell and row on the opposite side.

Dumbbell renegade rows

Circuit 1: Back & Biceps

Grip the bar wide standing up. Slowly bend over at a 45 degree angle at the hips. Pull the bar up towards mid-chest line, squeezing the upper back and back of the rear delts. Slowly lower down and repeat.

Wide Grip Bent over Barbell Row

- 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

- 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

Grab criss crossed cables in each hand, arms extended out in front of your body. Keeping a slight bend in the elbows. Move your arms backward and outward until you have reached full extension. Reverse movement back to starting position.

Standing Rear delt cable fly

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

Lay on back with both legs straight up in the air. Using the lower abs kick the soles of the feet up like pressing the ceiling up with the bottom of the shoe. Controlling the move, lower back down and repeat.

Hip lifts

Start laying on your back with legs straight out. Reaching with your opposite arm as you raise your opposite leg straight up to reach for your opposite foot. Slowly lower back down. And repeat on opposite side or stay on same side.

Crossbody Straight leg reach

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

X 30-60 seconds

Plank (elbows)

Circuit 3: Core

W7/D2 Back, Biceps, & Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W7/D2 Back, Biceps, & Core

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