Name: Playbook - Grace White - W1/D2 Tuesday | Back
Uploaded: 2023-12-12T03:22:52.173Z
Duration: 45 min
Description: W1/D2 Tuesday | Back

Megan

Alex

Ivana

Ranya

Going back to some of the workouts I missed! Feeling great today!

Sara

Nicole

Tried a few things ive never done before. Had a girl come up to me at the gym and ask what program I was doing 🙃

Emily

Elaine

Katherine

It always surprises me how difficult a tread WALK can be when that incline is right 🥵

Sarah

Love the workout but always need to rearrange the exercises in each group. At least in my gym I can’t claim a bench and a cable or a cable spot with two attachments. Just something to consider when grouping movements.

Maria Mulé

Katie

Great workout! I’m really enjoying feeling oriented at the gym, I always felt very lost and this helps millions! Takes me way longer than 45min though.

Joana Pinto Vilaça

Alyssa

Good luck picking up my toddler the rest of the day🔥

Christie Verda

Back is on fireeeeee 🔥 after that workout! Summer shred coming in hot on Day 2!

Cassidy Parks

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Chest, Biceps, & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- Lat pulldown with rope attachment kneeling instead of chest supported to avoid lying on belly.
- Steady pace cardio of your choice instead of sprints.

Landmine Row with V-Bar Attachment // Bent Over Dumbbell Row
8 reps, 4 sets // 10 reps each, 4 sets

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row {V-bar}

- Holding a dumbbell in one hand, bend over to place your opposite knee and hand on a bench to support your body weight
- Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards 
- Keep your arm close to the side of your body
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over Single Arm Row

Circuit

Treadmill Steady Pace

Seated Lat Pulldown Underhand Grip // Standing Cable Row with V-Bar Attachment 
12 reps, 4 sets // 10 reps, 4 sets

Cable Seated Lat Pulldowns {Underhand Grip}

- With the pulley set high on the rack
- Pull the v-bar down and back toward your chest, engaging your rear delts and upper back
- Slowly reverse the movement back to starting position

Standing Cable Row {V-bar}

Bodyweight Rows // Chest Supported Lat Pulldown with Rope Attachment
15 reps, 4 sets // 10 reps, 4 sets

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Bodyweight Row

- Support your chest into an incline bench
- Pull the rope down engaging your lats throughout the exercise
- Slowly return the rope back to starting position

Chest Supported Lat Pulldown {Rope Attachment}

Kneeling Cable Rear Delt Flyes // Stiff Arm Lat Pulldowns
10 reps, 4 sets // 10 reps, 4 sets

- Grab criss crossed cables in each hand, arms extended overhead 
- Keeping a slight bend in the elbows
- Pull the cables downward and out until full contraction 
- Reverse movement back to starting position

Cable Kneeling Rear Delt Flyes

- Hinge forward at the hips slightly
- Keeping your arms straight pull the cable attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Stiff Arm Lat Pulldowns

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back and rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Rear Delt Fly

Treadmill Incline Walk

Treadmill Sprints

W1/D2 Tuesday | Back

So excited to do this program! I was a fitwithasd groupie and totally stopped working out during pregnancy. 16 weeks postpartum and excited to focus on my health and fitness

rachel

Super excited for the challenge. I am brand new here and looking forward to this.

Shannon

Chynna Pacheco

Summer Shred Challenge - Starts June 6th!

charlotte

Great workout. I loved feeling exhausted yet strong during this!

Dana

A bit challenging to modify this one at home, but I managed and definitely felt the burn!

Adelle

W1/D1 Monday | Legs

Sovi

Aracely Caraveo

W1/D3 Wednesday | Legs

Christine

W1/D4 Thursday | Chest, Biceps & Triceps

Love shoulder workouts! They are my favorite too and I always feel so sore afterwards!

Hannah

W1/D5 Friday | Shoulders

Great work out! I don’t have access to a leg press or hyper extension bench but still felt the burn! Would love recommendations for at home modifications! You rock!

Morgan Massicott

Legs are DEAD. I took my rest day on Saturday, so just finished this workout to end week 1. This was a tough one to get through, especially after this morning’s 13mile bike ride 🤪

Sydney

Wow I didn’t realize how hard those single leg hop thrust are!! If I start doing that, My quads and glutes will be so strong 😍

W1/D2 Tuesday | Back

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