Name: Playbook - Heather Watkins - Friday (Home): Back Biceps + abs
Uploaded: 2024-04-23T23:11:47.856Z
Duration: 40 min
Description: Friday (Home): Back Biceps + abs

Samantha Parsley

Melissa Watson

Olivia Lester

Devon

Back & Biceps - Pull day! 

Two main strength movements: 
Dumbbell Pullover & 
Bicep Curls 

You’ll see changes in rep range, tempo, etc over the next several weeks as well as encouragement to increase your weight where you can. Make sure to keep track in your strength log to reference for intentional progression! 

optional ab circuit at the end — feel free to do this at another point in the day if needed! 💥

-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

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

Banded Bicep Curls

Warmup:

Start lying on your back with knees bent and a light weight in hand. Keeping your feet and knees hip-distance apart, lift your hips high into a bridge and extend your arms with the weight in both hands above your chest. Hold your bridge position with your hips as you lower the weight overhead, toward the floor. Then, return it back above your chest and repeat.

Pullover with bridge

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

DB bicep curls

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

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

Hammer curls

Superset:

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up
- Engage your lats as you pull up 
- Come down in a controlled motion

DB wide bent over row

- Starting in a push up position
- Press your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Lift one leg up as high as you can, bring down and towards your chest

10 reps per side

Single leg downward dog to knee tuck

- 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

Begin by lying on your back on the ground. Your knees should be bent and your arms folded with hands behind neck. This will be your starting position.
To perform the movement, tuck the knees toward your chest, As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
After a brief pause, return to the starting position.

Bent leg crunch

Abs:

Friday (Home): Back Biceps + abs

Lacie Fallin

Lordy you have smoked my lower body today!!!  Loved it!!!

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Monday: (Gym) Hamstrings & Glutes

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Katelyn Thiele

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Gym): Back Biceps + abs

Perfect for a Saturday morning of starting over with my journey!

Saturday: Optional Full Body Conditioning

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Friday (Home): Back Biceps + abs

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