Name: Playbook - Heather Watkins - Friday (Gym) Back Biceps & Abs
Uploaded: 2024-04-28T22:58:44.980Z
Duration: 50 min
Description: Friday (Gym) Back Biceps & Abs

PEAK WEEK FOR BACK & BICEPS 

Main Strength moves: 

1. BB Bent over row (can you increase weight this week?)

2. Hammer curls (10-12 rep range)

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

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Arm Bent Over Row

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Static hold bicep curl

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

DB bicep curls

Superset:

- 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

-The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. 

-It is similar to a mountain climber, but with the knees out wider. It can be performed for time or reps as bodyweight ab training or conditioning.

10 per side

Spider crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Ab circuit:

Friday (Gym) Back Biceps & Abs

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

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

Sara

Marca

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

Friday (Gym) Back Biceps & Abs

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