Name: Playbook - Brynley Joyner - Week 2 day 6: Back, Bi’s & Abs
Uploaded: 2024-03-01T12:58:25.384Z
Duration: 65 min
Description: Week 2 day 6: Back, Bi’s & Abs

Abigail

Sydney

Maya

Cassie

Bianca

Consu

So amazing! My arms feel like they are going to fall off

Scarlet

Abby Kelsch

Ember

Austyn

Start with your chest up & open, shoulders rolled back

Think about pulling your hand into your hip bone 

Engage your back!

12 per arm

Single arm row

- 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

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

-engage your core
-drive your elbows up right underneath your chin

Cable upright row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

This is your finisher circuit! Do you three rounds of this taking a quick break in between each round!

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

*** modification: lat pull Downs

Assisted pull-ups

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Back finisher

Week 2 day 6: Back, Bi’s & Abs

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 2 day 6: Back, Bi’s & Abs

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