Name: Playbook - The Battle Bunker - Day 3 - Intro to Accessory Lifts
Uploaded: 2023-03-17T01:45:55.879Z
Duration: 45 min
Description: Day 3 - Intro to Accessory Lifts

Today I'm going to teach you about accessory lifts (movements).

These are used to target a specific part of the body that needs strengthening.

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion

Alternating Dumbbell Curls

- Attach a rope to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Pull the rope downward until the elbows are almost locked out 
- Bend the elbows lowering the weight under control back to the starting position
- Repeat for the desired number of repetitions

Tricep Rope Pulldown

- Adjust fit/weight on the calf raise machine 
- Press up onto your toes activating your calves
- Lower slowly into a slight stretch

Standing Calf Raises (Machine or Bodyweight)

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Curl your upper body all the way up toward your knees
- Lower yourself back down with control

Ab Mat Sit-ups

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Day 3 - Intro to Accessory Lifts

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