Name: Playbook - Aubri & Liv - DAY 2 - Back Day Baby - HOME
Uploaded: 2024-04-28T18:06:17.752Z
Duration: 70 min
Description: DAY 2 - Back Day Baby - HOME

Shaina

Anette Solveig Grasmo

Kyndall

Rachel

Taylor

Skipped to day two because I did booty yesterday and mannnn was it sore! 🔥🔥

Sydney Halfmann

Hitting back, rear delts, & biceps today 🫢 one of the best days! Boy,  is this a good one.

LIFTING TIP OF THE DAY: Focus on proper form and technique during your back workouts. Engage your back muscles, squeeze and hold at the top of each movement, and avoid relying solely on momentum. Quality over quantity will lead to better results and a stronger, more defined back.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

4 minute AMRAP to get the body ready to go for the heavy lifts we are going to do, but for these lifts you will use bodyweight or light weight. We are warming up here & getting that heart rate up. Complete as many rounds as you can of these two exercises back to back, with little to no rest, in the four minutes.

1. Stand with your feet shoulder-width apart and maintain a slight bend in your knees.
2. Hold a pair of dumbbells in each hand, with your palms facing inward towards your body.
3. Begin with your arms extended straight down in front of you. 
4. Keeping your core engaged and your back straight, lift your arms out to the sides and up towards your ears, forming a Y shape with your arms.
5. Squeeze your shoulder blades together as you lift your arms, focusing on engaging your upper back muscles.
6. Hold the Y position for a brief moment, then slowly lower your arms back down to the starting position.
7. Repeat the same movement but this time you are going to bring your arms out to the sides, bending at the elbow, making a w. 

One Y, & one W = one rep

1. Start by getting into a plank position, with your hands directly under your shoulders and your body in a straight line from head to toe.
2. Engage your core muscles by pulling your belly button towards your spine.
3. Begin the exercise by lifting your right arm off the ground and reaching it straight out in front of you, parallel to the floor.
4. Keep your hips and shoulders square to the ground, avoiding any twisting or rotating of your body.
5. Hold the arm reach position for a brief moment, focusing on maintaining stability and balance.
6. Slowly lower your right arm back down to the starting position.
7. Repeat the movement with your left arm, lifting it off the ground and reaching it straight out in front of you.
8. Continue alternating arm reaches, maintaining a strong plank position and engaging your core throughout the exercise.
9. Aim to perform the exercise for a specific duration or number of repetitions, depending on your fitness level and goals.

Remember to focus on maintaining proper form and stability during the plank arm reach exercise. Avoid sagging or arching your back, and keep your body in a straight line throughout the movement.

*10 each arm

Plank Reach

KICKOFF SET 1

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

KICKOFF SET 2

This is a FAST PACED CIRCUIT. No written rest unless you need it! This is also meant to do with a challenging weight load (heavy). For weight reference: I did the renegade rows with 30lbs dumbbells & the kettlebell swing with a 45 kettlebell!

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
* 10 EACH ARM

Dumbbell renegade rows

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*9 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*8 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*7 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*6 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
* 5 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*4 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*3 each arm

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*2 EACH ARM

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
*1 EACH ARM

COUNTDOWN CHALLENGE

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
*10 each arm

Dumbbell gorilla rows

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell fly

- Place one knee on a bench, one hand in a push-up position. Body parallel to the floor with back straight, one hand holding the dumbbell onto your side.
- Pull the dumbbell up to the side of your chest, keeping arm close to the bodv.
- Lower the dumbbell returning to starting position.
- Complete all reps on one side before switching to the other side.

Dumbbell Single Arm Bent Over Row

SUPERSET 1

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

SUPERSET 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

BURNOUT

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Shoot throughs

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Holding your legs extended up
- Sit up and reach for your toes with both hands to one side 
- lower down
- sit up & reach for your toes with both hands to the other side

Cross toe touches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

ON FIRE ABS (OPTIONAL)

TODAY WE ARE WORKING ON STEADYING OUR GLUCOSE SPIKES!

GLUCOSE HACKS: STEADY YOUR GLUCOSE FOR BETTER BRAIN HEALTH + OVERALL HEALTH! 

EAT YOUR PROTEIN, VEGGIES, AND FATS FIRST WHEN HAVING A MEAL. 

EAT CARBS + ANYTHING WITH SUGAR LAST. 

THE FATS, VEGGIES, AND PROTEIN WILL BLUNT THE GLUCOSE RESPONSE.

GO FOR A WALK POST MEAL, GETTING MOVING WILL HELP BLUNT THE GLUCOSE RESPONSE.

WHEN EATING ANY SUGAR, MAKE TO SURE TO PAIR WITH A HEALTHY FAT OR AFTER YOUR MEAL, NOT ON AN EMPTY STOMACH.

CHOOSE WHOLE FRUITS OR THICK SMOOTHIES OVER JUICES OR DRIED FRUITS. JUICES REMOVE THE FIBER FROM THE FRUIT. DRIED FRUITS ARE ALL SUGAR.

WELLNESS CHALLENGE: Glucose

DAY 2 - Back Day Baby - HOME

Paige

Summer

Rachel Bell Mags

DAY 1 - itsssa booooty day - GYM

Jenalise

So do hard! But there was so much variety that I also had so much fun!!

Alexis

This was insane!!! I found myself wanting to skip sections but I didn’t. Feels so good after the fact 😅 and love the wellness tip at the end! Excited to keep doing your workouts! 🫶🏼

Megan

DAY 1 - itsssa booooty day - HOME

Amber

SO good!! I really love the built in core at the end of these.

Emma Grace

aleena

DAY 2 - Back Day Baby - GYM

This was a good workout! But very similar to day 2

Bridget

Courtney

Avery

DAY 3 - Total SHOULDER Tone - GYM

That was surprisingly intense for an upper body day which tend to be a bit lackluster for me. So glad I found you gals!

Those flutter kick burners at the end 😅😅😅

Hayley

Flora Kay

DAY 3 - Total SHOULDER Tone - HOME

My goodness...ouch. From legs to abs... everything cramped. Lol!

Sandy

DAY 4 - Quad Squad - GYM

hated it during but feels amazing after!!

Annie

London

DAY 4 - Quad Squad - HOME

that ab workout killeddd!!!😮‍💨🔥

Olive

DAY 5  - PUMP UP THE POWER - GYM

This had my arms shaking within the first few sets

Lizzie

Took my mom through this workout & had a blast!

giaci

DAY 5  - PUMP UP THE POWER - HOME

Probably my favorite one I’ve done yet!!!

Kendall

Yep. I’m obsessed. These workouts are easily some of my favorites I have ever done

sarah

DAY 6 - SWEATURDAY FULL BODY - GYM

Morgan

Laurin

Shahar

DAY 6 - SWEATURDAY FULL BODY - HOME

DAY 7 - Rest Up Buttercup

Wasn't sure if this was going to feel like it was enough... Spoiler alert: it was!

Holy macaroni those jumping lunges and frog jumps at the end were the death of me in a good way

Great workout! A tiny bit hard on the knees though

DAY 8 - Powerful Legs - GYM

DAY 8 - Powerful Legs - HOME

DAY 9 - Shoulder Shock - GYM

Absolutely slayed. Loved the little teeny tiny bit of cardio!

Ashlee

DAY 9 - Shoulder Shock - HOME

For an upper body day, I'm absolutely smoked. Amazing!

This was a great one!!! Love how the first two 4 minute sets got me in the zone😤

DAY 10 - Back Attack - GYM

i live how i’m seeing more definition in my shoulders!

DAY 10 - Back Attack - HOME

Such a good fun pump!!! Loved this one SO much

Eden

DAY 11 - ARMS + ABS - GYM

DAY 11 - ARMS + ABS - HOME

DAY 12 - BOOTY-ful Legs - GYM

DAY 12 - BOOTY-ful Legs - HOME

That was the hardest workout I’ve done ! Oh my goodness ! What a killer ! Feeling great after !

Jenna

DAY 13 - FULL BODY GRIND - GYM

Loved the workout, but with a 10 minute treadmill warm up on top of the 1000 rep challenge, it took me 70 minutes (with very very minimal breaks),NOT 30min like it said. Would definitely appreciate more transparency with the amount of time each workout takes. All said and done though, loved the workout itself.

Kate

DAY 13 - FULL BODY GRIND - HOME

DAY 14 - Recharge + Restore

Kaila

Tasmin

DAY 15 - Glute Burner - GYM

Alison

DAY 15 - Glute Burner - HOME

DAY 16 - Supreme Shoulders - GYM

DAY 16 - Supreme Shoulders - HOME

DAY 17 - Pulling Pump Party - GYM

did not realize my core was weak till those ab workouts

DAY 17 - Pulling Pump Party - HOME

DAY 18 - Leg Demolition - GYM

DAY 18 - Leg Demolition - HOME

DAY 19 - UPPER BODY SLAY - GYM

DAY 19 - UPPER BODY SLAY - HOME

Felt super athletic! Loved the combination of movements.

Reagyn

DAY 20 - FULL BODY FUNCTION - GYM

Amazing! The only think that would be helpful is with the abs just making it more clear if one rep=one side or if one rep=both sides. 🫶🏼

DAY 2 - Back Day Baby - HOME

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