Name: Playbook - Eliza Katoa - W1/D3 Back & Biceps
Uploaded: 2024-04-04T21:40:53.246Z
Duration: 60 min
Description: W1/D3 Back & Biceps

Susana Fuatiga

Ghadah

Terri

Serena

Love body building! My biceps and back are DEAD💀

Sarah

Very good burn today! Definitely felt those curls after yesterday’s workout!

Kristle

Best back and bis workout ever! Beat me upppp babyyyy 💪🏼

Lote

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions (5 each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Upper Body Warm-up / Mobility (1-3 rounds)

- REP RANGE: 3-10 reps (depending on which variation you do)
- Do either version *watch whole video for modification 
- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up / Barbell Seated Chin-up (3-10 reps)

- With a close grip 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 close grip cable row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- With your chest flat on an incline bench and a dumbbell in each hand
- Raise the dumbbells out to the side in a lateral motion keeping a slight bend in your elbows
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported fly

Superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position and lower down SLOWLY (3-2-1 count down) with a controlled movement

EZ bar negative bicep curls

Sit on an incline bench and hold a dumbbell in each hand by your side. Keep your upper arm still and your palms facing inwards, and lift the dumbbell to your shoulders. Bring it back down to your side and repeat.

Seated incline hammer curls

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions (with or without band)

W1/D3 Back & Biceps

First workout on this app and i did what I could 😅 my quad muscles are currently on fire 🥵 and i know im gonna feel this tomorrow at church 😂

Christina Amasio

Had to shorten for sake of time, but still got a good hour in. I’m excited for this program coming off of the Keep Showing Up Challenge!

W1/D1 Quads, Glutes, Adductors, Calvees

Brigetta Utai

W1/D2 Shoulders, Chest, & Running Intervals

Much needed for this sore body 🙌🏽🙏🏽🫶🏽

I love having a day that forces me to stretch and breath🙌🏼

W1/D4 LISS, Mobility & Stretching

6 months since the last time I did this and so much improvement! Yessssah 🙌🏼

My hamstrings woke da hek up today 😳 Lesss goooo!

W1/D5 Glutes, Hamstrings, Abductors

Chelsea

Hiiiiiit me with your best shot! 👊🏼 yesss sir. Dead azzzz

W1/D6 Triceps, Core & HIIT

Took my weights up today and wow 😯 gonna be sore and I’m happy about it!

Suzanne

W2/D1 Quads, Glutes, Adductors, Calvees

W2/D2 Shoulders, Chest, & Running Intervals

Loww Uluave

My back is feeling it! In the best way 🔥💪🏽

W2/D3 Back & Biceps

W2/D4 LISS, Mobility & Stretching

My goodness gracious great hams/glutes on 🔥

W2/D5 Glutes, Hamstrings, Abductors

W2/D6 Triceps, Core & HIIT

Really pushed the weight and I’m feeling so good!

W3/D1 Quads, Glutes, Adductors, Calvees

💪🏽💪🏽💪🏽 feeling great! My shoulders are on fire!

W3/D2 Shoulders, Chest, & Running Intervals

W3/D3 Back & Biceps

W3/D4 LISS, Mobility & Stretching

W3/D5 Glutes, Hamstrings, Abductors

W3/D6 Triceps, Core & HIIT

Punch my quads 👊🏼 cus it is buffffff 😂 or at least this workout makes it feel like it!

Felt super strong! Excited for the next 3 weeks

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Shoulders, Chest, & Running Intervals

Loved this workout! It was a perfect shorter upper body workout.

W4/D3 Back & Biceps

W4/D4 LISS, Mobility & Stretching

My goshhhh 🥵 never craved breaks so bad 😝

W4/D5 Glutes, Hamstrings, Abductors

W4/D6 Triceps, Core & HIIT

Wow. Pushed it on the weights where I could, dropped it when I was dying to keep the form and talk about burn out with every set. I love it !

W5/D1 Quads, Glutes, Adductors, Calves

W5/D2 Shoulders, Chest, & Running Intervals

Back to back to back to baaaaaaaack 💪🏼🙌🏼✊🏼

W5/D3 Back & Biceps

W5/D4 LISS, Mobility & Stretching

Legs dead. Wobble wobble for the rest of the day. ✊🏼

W5/D5 Glutes, Hamstrings, Abductors

Brooke

Don’t TRI this at home 😂 
I TRI-ed and Died 💪🏼

W5/D6 Triceps, Core & HIIT

W6/D1 Quads, Glutes, Adductors, Calves

Dust your shoulders off cus it will diiiiie. Burnt out but strong 💪🏼

W6/D2 Shoulders, Chest, & Running Intervals

W6/D3 Back & Biceps

W6/D4 LISS, Mobility & Stretching

Everything felt heavy, but I did it. Proud and dead 😅✊🏼

W6/D5 Glutes, Hamstrings, Abductorsym

I wanted to skip today, but I showed up. While working out I thought… I have my better best days when I workout. So I’m already setting myself up for a successful day by showing up! 💪🏼 lessss goooo!

W6/D6 Triceps, Core & HIIT

W7/D1 Quads, Glutes, Adductors, Calves

Holy crap… that was so challenging! Loved it!

W7/D2 Shoulders, Chest, & Running Intervals

Upper body is toast!! 💪🏽🫶🏽👏🏽

W7/D3 Back & Biceps

W7/D4 LISS, Mobility & Stretching

W7/D5 Glutes, Hamstrings, Abductors

W7/D6 Triceps, Core & HIIT

Killed it and It killed me. It’s Monday babyyyy 😤

W8/D1 Quads, Glutes, Adductors, Calves

Went heavy and came close to death. Lesss goooo 🔥

W8/D2 Shoulders, Chest, & Running Intervals

Big improvement! Every week I’ve been learning to focus on my back and bis - it’s so easy to let my other muscles help, but as the weeks went on I’ve learned how to engage the specific muscle and burrrrn it out. Long story. But I’m proud of the improvement and had to share, YOU GOT THIS ✊🏼

W8/D3 Back & Biceps

W8/D4 LISS, Mobility & Stretching

Haaaaaammmmmah hammmmies! Glutenous gluuuuutes!

W8/D5 Glutes, Hamstrings, Abductors

W8/D6 Triceps, Core & HIIT

Switched up the last set to the abductor machine and quad extension to kill the rest. Mission accomplished, I am kilt 🥵

W1/D3 Back & Biceps

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