Name: Playbook - Baylee Pinon - W1/D2 Back/Biceps/Core
Uploaded: 2024-03-29T15:08:22.378Z
Duration: 45 min
Description: W1/D2 Back/Biceps/Core

Kassi

Laura

Brandi

- Grab the cable attachment overhead
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction, then return the weight back to the starting position

Lat Pull Down

1. On a incline bench, place your chest and hips on the bench, kicking your legs out behind you 
2. You should be standing with all your weight on the bench
3. Drawing the elbows back, squeeze the shoulder blades together, but do not lift chest off the bench. 
4. Extend the arms back towards the ground & repeat

DB BRACED ROWS

1. Attach a handle to a cable pulley & put cable pulley on a high setting that allows you to fully stretch your arm overhead.
2. Sit down on your knees or criss cross
3. The arm closest to the machine is bracing you
4. The outside arm is working
5. Reaching overhead with a big side body stretch, pull the elbow down towards the hip without leaning into it & doing a side crunch. 
6. Think of squeezing your lats down to the hip
7. Stretch back up & repeat then switch sides flipping your body around completely.

Single Arm Lat Pull Downs

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Row

- Stand tall, holding a dumbbell in each hand
- Curl dumbbells at the same time up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

DB Bicep Curls

1. Lie on your back with your legs in a 90 degree bend at the hips and knees. 

2. Your arms are reaching towards the ceiling while pushing a stability ball or weighted ball into your knees.

3. Extend the opposite arm and leg simultaneously as you exhale and press into the physioball with the non working arm and leg to stabilize the ball.

4. Return back to the starting position and repeat on the opposite side

STABILITY BALL DEAD BUGS

1. Lying on your back, legs are lifted in the air. Draw your belly button down to the ground.

2. Slowly lower one leg towards the floor, keeping a slight bent in the leg, tap the heel on the ground and pull the leg back up to the starting position. 

3. Repeat on the other leg.

LEG RAISE HEEL TAPS

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