Name: Playbook - Brooke Bohning - W1/D2 Upper Body
Uploaded: 2024-05-02T03:33:52.656Z
Duration: 45 min
Description: W1/D2 Upper Body

It was a fire arm workout, my arms were forsure shaking at the end🥵

Haley

Mackenzie Hill

Angela

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ place your hands on the bends of the pulldown bar
2️⃣ brace your core
3️⃣ drive the elbows down to your sides, engaging the lats
4️⃣ release the movement slowly while going back to starting position

ALTERNATIVES ⤸
▫️ smith machine assisted pull-up
▫️ assisted pull-up machine
▫️ duel cable machine pulldown

Lat Pulldown

HOW TO ⤸
1️⃣ start by securing the bar of the smith machine at one of the lower levels
2️⃣ bring your body under the bar in a (reverse) plank position
3️⃣ place your hands shoulder width apart 
4️⃣ pull your body up towards the bar keeping your core engaged and squeeze your back
5️⃣ release slowly

ALTERNATIVES ⤸
▫️ bent over rows
▫️ pull-ups / assisted pullups

Smith Machine Inverted Row

HOW TO ⤸
1️⃣ start with one leg / arm on a bench and bring the opposite leg out to stabilize you
2️⃣ bring the dumbbell up to squeeze your back (elbow should reach your back, not higher)
3️⃣ slowly lower the dumbbell down
4️⃣ repeat this on both sides 


ALTERNATIVES ⤸
▫️ landmine single arm row
▫️ cable single arm seated row
▫️ cable single arm kneeling row
▫️ gorilla rows

Single Arm Bent Over Row

HOW TO ⤸
1️⃣ stand with feet hip width apart
2️⃣ brace your core
3️⃣ start with a barbell, plate or dumbbells at your collar bone
4️⃣ press the weight above head, keeping a slight bend in the elbows at all times
5️⃣ slowly lower back down

ALTERNATIVES ⤸
▫️ dumbbells, kettlebells or a plate
▫️ preloaded barbell
▫️ smith machine seated
▫️ seated dumbbell press

Standing Shoulder Press

HOW TO ⤸
1️⃣ start with dumbbells at your sides
2️⃣ keep a slight bend in the elbow
3️⃣ raise the dumbbells out to your sides at eye level 
4️⃣ slowly lower back down to starting 
5️⃣ dumbbell should not be higher than your shoulder 

ALTERNATIVES ⤸
▫️ single arm cable lateral raise

Lateral Raise

HOW TO ⤸
1️⃣ start with dumbbells in each hand and palms facing up
2️⃣ keep your upper arm / elbows pinned at your sides
3️⃣ curl the dumbbells up to the collar bone 
4️⃣ slowly bring the dumbbells back to starting
5️⃣ always keep a slight bend in the elbows to ensure joint safety

ALTERNATIVES ⤸
▫️ ez bar bicep curls
▫️ alternating bicep curls
▫️ hammer curls (neutral grip)
▫️ cable bicep curls

Bicep Curls

W1/D2 Upper Body

Karina

Momineh

Could feel the burn for the first time on glute day!

Rina

W1/D1 Glutes

Katie

W1/D3 Upper Body

Challenging but could immediately see the muscle swelling, which is encouraging!

W1/D2 Upper Body

Community

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