Name: Playbook - Grace White - W1/D4 Back & Biceps
Uploaded: 2023-12-12T03:22:52.199Z
Duration: 60 min
Description: W1/D4 Back & Biceps

Keturah

I don’t think I’ll be able to lift a pencil tomorrow 😂

Kathryn

Terri

Kate

Loren

Liza

Jessica

Meghan

This week’s split:
Monday: Legs
Tuesday: Shoulders & Chest
Wednesday: Legs
Thursday: Back & Biceps
Friday: Shoulders & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-10 bodyweight squats instead of mountain climbers into burpees
-Lat pulldown with rope attachment on your knees/seated instead of chest supported.
-Steady pace cardio of your choice instead of sprints.

- Grip the lat pulldown bar with a wide grip 
- Place one foot forward on the seat for leverage 
- Pull the bar back toward your upper chest 
- Return the bar to starting position with control

Cable Standing Lat Pulldowns {Wide Grip}

- With the pulley set low on the rack
- Hinge forward slightly and pull the v-bar back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Bent Over Row {V-bar}

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air

Mountain Climbers into Burpees

Superset

- 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}

- 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

- Place the band under your feet
- Hinge forward at the hips with the handles in each hand
- Keep a slight bend in the elbows
- Raise the handles up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Resistance Band Bent Over Rear Delt Flyes

Circuit

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Preacher Curls

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- Grab the bar with a close underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Straight Bar Bicep Curls {Close Grip}

Treadmill Sprints

Treadmill Incline Walk

W1/D4 Back & Biceps

Summer Shred 2.0 Intro - Starts 5/22!

Hi! What sprint intervals should we do on the tred or stair master? Directions just say “10 min stair sprints” but doesn’t explain the time of the sprint/rest

Kinsey

Tracie

W1/D1 Legs

I absolutely love your program and this app. I purchased this program months ago but clearly I was not ready. I am on day 2 and I am struggling to go Ian workouts but I am motivated to complete what I can. You are awesome, beautiful and inspiring. Thank you. Thank you.

Maribel

Alejandra

Edis

W1/D2 Shoulder & Chest

Awesome workout!! Having to pace myself getting back into regular workouts. Keep it up everyone, you’re amazing!

Darci

W1/D3 Legs

Julia

Madison

W1/D5 Shoulders & Triceps

Such a fun and effective leg workout 👏🏼

Sydney

W1/D6 Legs

Lisa McCorkle

Michelle

W2/D1 Legs

W2/D2 Shoulders

Karla

Im going to feel these workouts tomorrow 😭🔥

W2/D3 Legs

Felt a good stretch was needed after this!

W2/D4 Back & Biceps

W2/D5 Chest & Triceps

Laci

W2/D6 Legs

These leg workouts keep feeling better and better 😜

Veronica

W3/D1 Legs

W3/D2 Back & Biceps

Laurin

Don’t think I can walk after this weeks leg workout.

Ranya

W3/D3 Legs

Only had a limited time to get a workout in yesterday, so got through the first half of this — it was still such a good sweat 👏🏼

W1/D4 Back & Biceps

Community

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