Name: Playbook - Heather Watkins - Friday (Home): Back Biceps + abs
Uploaded: 2024-04-23T23:11:48.179Z
Duration: 40 min
Description: Friday (Home): Back Biceps + abs

Melissa Watson

Back & Biceps - Pull day! 

Two main strength movements: 
remain this block: 

1. Dumbbell Pullover (rep range 10-12)
2. Bicep Curls with 3 second eccentric (rep range 10-12)

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

Bicep curls with a slowed tempo 
- We are slowing down the lowering portion of the exercise to 3 seconds!

Bicep curls with 3 second eccentric

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

- 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:

- 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

Alternate bicep curl into a hammer curl! Single arm + single arm + hammer curl = 1 rep!

Single arm curl to Hammer curl

- Lay with your legs straight out in front of you, holding a dumbbell overhead
- Raise your legs pointing your toes towards the ceiling
- Slowly lower yourself back and try not to use momentum

Leg raise w/ a DB hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
* 30 total reps

Russian twists

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Abs:

Friday (Home): Back Biceps + abs

Lacie Fallin

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

Samantha Parsley

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!!

Olivia Lester

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!

Devon

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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