Name: Playbook - Heather Watkins - Week 3 Day 4: Back + Biceps + LISS
Uploaded: 2024-04-23T23:11:47.390Z
Duration: 45 min
Description: Week 3 Day 4: Back + Biceps + LISS

So far my favorite! Thought I would hate the man makers but loved them! 5 stars for sure

Ashley Flahardy

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up keeping your elbows in and engaging your bicep 
- Lower with a controlled motion
- Curl the dumbbells up with your forearms at 45 degrees 
- Lower with a controlled motion
- After both types of curls are completed = 1 rep

Alternating dumbbell Traditional to Wide curls

Stand alone:

- 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

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

DB wide bent over row

Superset #1:

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Triset #1:

Week 3 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.

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

LaGena

Heather

Casey

Week 1 Day 4: Back + Biceps + 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 3 Day 4: Back + Biceps + LISS

Community

More workouts from Heather Watkins