Name: Playbook - Heather Watkins - Friday (Gym) Back Biceps & Abs
Uploaded: 2024-04-28T22:59:51.288Z
Duration: 50 min
Description: Friday (Gym) Back Biceps & Abs

Olivia Lester

Training our upper body pull muscles - back & bi’s! 💪🏼

Main Strength moves: 

1. BB Bent over row 
2. Hammer curls

Triset: Complete 14 total bicep alt. curls followed with 10 low curls and 10 high curls

ab circuit: complete this at any time it’s convenient for you! Tip: If you typically skip these, start your workout with them instead of ending!

- Begin on your hands and knees
- Round your back and tuck your chin (inhale)
- Arch your back and look forward (exhale)

Cat Cow

-Begin on all fours in the tabletop position.
Place your knees under your hips and your hands under your shoulders.
-Maintain a neutral spine by engaging your abdominal muscles.
-Draw your shoulder blades together.
-Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
-Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
-Hold this position for a few seconds, then lower back down to the starting position.
Raise your left arm and right leg, holding this position for a few seconds.
Return to the starting position. This is one round.

Bird dog

Activation Warmup:

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control
- Keep a neutral spine

Barbell bent-over row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Hammer curls

- Assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position
- complete reps on one side, rest and repeat on opposite side

DB bird dog rows

- Slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over fly

Superset:

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- 14 total, 7 per side

Dumbbell alt. bicep curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Stop when your arms are at 90 degrees
- Slowly lower down until arms are extended

Low bicep curls

- Begin with a dumbbell in both hands
- Arms at 90 degrees 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are back at 90 degrees

High bicep curls

Triset:

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope/bar down engage your lats

Cable straight arm pulldown

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Kneeling on floor gripping roller just outside shoulder width 
- Keeping your back and arms straight
- Roll it out in front of you
- Engaging your core roll the roller back towards your knees

ab rollout

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Ab circuit:

Friday (Gym) Back Biceps & Abs

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Katelyn Thiele

Happy Monday!! LOVED the new variation for lateral raise 🥵

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Friday (Gym) Back Biceps & Abs

Community

More workouts from Heather Watkins