Name: Playbook - Heather Watkins - Week 1 Day 4: Back + Biceps + LISS
Uploaded: 2024-04-23T23:11:47.172Z
Duration: 45 min
Description: Week 1 Day 4: Back + Biceps + LISS

LaGena

Heather

Casey

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Begin with a dumbbell in both hands
- Arms at 90 degrees 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are back at 90 degrees

High bicep curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Stop when your arms are at 90 degrees
- Slowly lower down until arms are extended

Low bicep curls

Triset #1

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over rows

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

Hammer curls

Superset #1:

- 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

- 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
- Repeat on the opposite side

Wide dumbbell curls

Superset #2:

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Push up to Sit Back

Finisher:

Week 1 Day 4: Back + Biceps + LISS

I took a break from the app for a little while but downloaded it again this morning. Nothing kicks my butt quite like these workouts!! Love them! (Brownie points because I can do them at home and not have to leave my kiddos!)

JORDAN

Heather Sue

Man what a workout! I was determined to finish it the second try of this. Videos helped with form tremendously.

Ashley Flahardy

Week 1 Day 1: Shoulders + Triceps + Chest + Core

Legs are dead!!! But so worth it 🙌🏻

That was incredible! Also, just discovered the playlist and I’m here for it!!

Week 1 Day 2: Lower Body

LISS and a good book is one of my favorite combos!

Week 1 Day 3: LISS

Loved it!! Finally getting brave enough to do my step ups on my bench! 🙌🏼

Julie

Audrey

Week 1 Day 5: Lower Body

Intense but felt great! A couple of modifications were made, but I finished!

Week 1 Day 4: Back + Biceps + LISS

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