Name: Playbook - Heather Watkins - Friday (Home) Back Biceps & Abs
Uploaded: 2024-04-28T22:58:43.082Z
Duration: 40 min
Description: Friday (Home) Back Biceps & Abs

Olivia Lester

PEAK WEEK FOR BACK & BICEPS 💪🏼

Main Strength moves: 

1. Bent over row (rep range 10-12 reps, can you increase weight or reps from previous weeks?)

2. Hammer curls (failure set!) 

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

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

Alternating Full to Half Bicep Curls

- Hold the dumbbells with your palms facing away from you and out to your sides
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Wide bicep curls

Superset:

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow & keep dumbbell close to your body 
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell alternating snatches

-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

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel touches

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

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 🥵

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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