Name: Playbook - Heather Watkins - Friday (Home) Back Biceps & Abs
Uploaded: 2024-04-28T22:59:27.184Z
Duration: 40 min
Description: Friday (Home) Back Biceps & Abs

I continue to just love these workouts. It’s like you find a new muscle everyday. Thank you!!!

Samantha Parsley

BACK & BICEPS 

Main Strength moves: 

1. Bent over row 

2. Hammer 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 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

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

Hammer 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

- 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:

- Engage your bicep 
- Keep your core tight
- 7 reps low curls
- 7 reps high curls
- 7 reps full curls

Bicep curl 21’s

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Woodchops

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Reach for your toes like you’re climbing an imaginary rope

Lying leg raise rope climb

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

DB overhead sit up

Ab circuit:

Friday (Home) 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 (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 🥵

Olivia Lester

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

Morgan

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

Friday (Home) Back Biceps & Abs

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