Name: Playbook - Chelsea Heiser - Back/Bis + CORE (Gym)
Uploaded: 2023-04-03T01:11:47.613Z
Duration: 60 min
Description: Back/Bis + CORE (Gym)

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Grab the handles with your palms facing forward 
- Bring the handles down toward your sides and bringing the elbows in
- Engage your lats throughout the exercise 
- Pause and return to the initial position

Cable handle lat pull ins

- Bend over at 45 degrees 
- Grip the bar in the underhand position 
- Row to your belly button keeping your elbows tight (drive elbows straight back, don't allow them to flare out)
- Maintain a neutral spine and engaged core (no bouncing or swinging)

Bent Over Barbell Row- reverse grip

SUPERSET

*12 reps per side

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm cable row

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

**12 REPS PER SIDE

- Level the cable to chest/shoulder height
- Grab the cable ball just below the attachment hook 
- Engage core to keep an upright stable position (only your arm doing the exercise should move) 
- Pull the cable out straight by engaging the back of your shoulders
- Slowly and controlled bring the arm back to starting position

Single arm cable rear delt fly

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Squeeze biceps at the top
- Lower to starting position

Straight bar cable bicep curls

Perform each exercise back to back with little to no rest in between. Once you have completed the full circuit, rest for 1 minute. Repeat 2 more times for a total of 3 rounds

- Begin in a high plank position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell under you, to the other side
- Make sure core is locked and you are not rotating the hips or spine

Dumbbell plank pass through

- Start by lying on your back with the legs out straight
- Engage the core to lift the back off the ground while simultaneously driving one knee towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat with the other leg
- Alternate between the 2 legs for desired reps

Alternating Knee drive crunch

- Start by lying on your back with the legs and arms out straight
- Engage the core to lift the back off the ground while simultaneously driving knees towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat for desired number of reps

Knee Tuck Crunch

- Elbows under shoulders and hands out front
- Neutral spine making a straight line from head to feet
- Keep entire body tight as you hold position for time
- Engage the core

Back/Bis + CORE (Gym)

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