Name: Playbook - Heather Watkins - Friday (Home) Back Biceps & Abs
Uploaded: 2024-05-13T13:33:02.395Z
Duration: 40 min
Description: Friday (Home) Back Biceps & Abs

Olivia Lester

Back, Biceps & Abs. Our main strength moves for this block remains: 

1. SA bent over row (rep range 8-10 per arm, begin with your weaker side first) 

2. Supinated Row (10-12 rep range)

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

Banded Bicep Curls

Activation Warmup:

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

With a dumbbell in each hand (palms facing forward), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight and almost parallel to the floor.


While keeping the torso stationary, lift the dumbbells to your sides, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.


Slowly lower the dumbbells again to the starting position and repeat the exercise according to the training plan.

DB Supinated Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side, 14-16 total reps

Dumbbell alt. bicep curls

Bicep curl with a slowed eccentric (lowering part of movement) 
Aim for a 3 second eccentric which places the muscles under tension longer

Bicep curls with 3 second eccentric

Superset:

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

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

Hammer to wide curls

Bicep Finisher:

Crossbody Crunch

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

Weekly Workout Details

Erin Boyer

Katelyn Thiele

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Saturday: Full Body Conditioning

Friday (Gym): Back Biceps & Abs

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

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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