Name: Playbook - Coach Rox - ARMS AND CORE
Uploaded: 2022-04-18T03:45:09.928Z
Duration: 45 min
Description: ARMS AND CORE

Jonni Hill

ARMS AND ABS!
The goal is to be T-rex.

1A Underhand pull-ups 3x Failure 
1B Diamond Push-ups 3xFailure
NOTE: Perform back to back. Use a band if needed for the pull-ups to ensure you can get at least 8reps each round. Push-ups can be modified to knees once you run out of steam so you can get out a few more reps!

2A Seated DB Hammer Curl 3x15 
2B Seated DB Wide Curl 3x10 (Go slow!)
NOTE: Perform back to back. This is the volume game. Go heavy enough that it's challenging to complete all reps at once.

3A Overhead Tricep Rope Extension 3x15
3B Cable Tricep Rope Pressdown 3x15
NOTE: Perform back to back. Use the same weight for both. Again, going for volume and time under tension. Not a race!

4A BB Bicep Curl 4x30s 
4B Bench Dips 4x30s
NOTE: Perform back to back. Get those reps! With only 30s to recover these should really burn! Bench dips can be modified to knees bent once you run out of steam with legs straight so you can get out a few more reps!

5A Hollow body w/ knee tuck 3x30s
5B Toe Touches 3x30s
5C Hanging Knee Tucks 3x30s
NOTE: Perform back to back with a 30s rest between.

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Superset

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Seated Hammer Curl

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Seated Dumbbell wide bicep curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your arms and legs extended
- Bring your knees in towards your chest and grab with your hands
- Extend your legs and arms back out with out touching the floor

Hollow body w/ knee tuck

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

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

ARMS AND CORE

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