Name: Playbook - Claudia Moreno - A little bit of everything!!! Mix!!! 💪🏼💪🏼
Uploaded: 2021-01-18T11:49:44.686Z
Duration: 60 min
Description: A little bit of everything!!! Mix!!! 💪🏼💪🏼

Today's workout is great!! So the way to do it is: do the first two exercises repeat it 3 times and rest one min. Then the next two and like that until you finish. 
2 exercises 3 sets rest 1 min

Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Seated back rows

Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.

Back pull downs

Grab the two handles and pull one down, one step to the other side (jump) and pull again. Watch video!

Back with Step (jump)

Grab the pulley. Squat and pull back. The movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position.
On your way up pull the cable back so you work your upper body too.

Squat and upper body

Step on the bench. Grab two dumbells. Same leg goes up and down and with your arms you are doing a military press every time that you step on the bench. Pay attention that is the same leg all the time because when you change legs you also change the exercise for your upper body! Watch video.

Step and military press

Ok so this is your other leg!! On the exercise before you did it with one leg stepping on the bench, now you CHANGE legs and Step on the bench and with the dumbells make a biceps curl. 
Watch video!

Step and biceps

On the bosu (for more difficulty and core) you can do it without it too. Grab two dumbells and one arm is doing frontal raises and the other one is doing lateral raises at the same time. Do 10 reps and then change sides!

Shoulders on bosu

On stability ball you have to concentrate in your core. Raise one leg towards your chest and try to touch your knee with you elbow. Right leg- left elbow and viceversa.

A little bit of everything!!! Mix!!! 💪🏼💪🏼

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