Name: Playbook - Heather Watkins - Friday (Home): Back Biceps + abs
Uploaded: 2024-04-23T23:11:48.231Z
Duration: 40 min
Description: Friday (Home): Back Biceps + abs

Back & Biceps - Last week with our main strength movements: 

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

can you progress through heavier weight this week? If limited on weight access, can you get more reps? Both ways to progress!

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

SLOWING down the lowering part of the rep, count to 3 seconds on the way down!

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

Supinated Row

Superset:

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

Hammer curls

- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position

External Rotations

Get on the ground and support your body with your hands, knees, and feet. Set your hands directly under your shoulders, not in front or behind them. Place your feet hip-width apart.

Get an approximate 90-degree joint angle at your knees.

Your overall position should be comfortable, square, and balanced. Take the time to check the position of your hands, shoulders, knees, hips, and feet. Look directed down to the ground or slightly in front of your hands. Cranking your head to look forward will only stress your neck.

Bring your knees just a few inches off the ground and keep them in line with your feet. Don’t let your shins or knees wobble in or out of alignment. 

Engaging your core and glutes, raise your knees up off the floor by a few inches so that your shins are parallel to the floor and your weight is resting on your toes. 

Row one weight up and back, keeping your shoulder blades retracted and your hips level. 

Return your weight to the starting position and repeat the same movement for the opposite arm.

Bear Plank Rows

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pull throughs

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

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

Melissa Watson

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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