Name: Playbook - Jake Schultz - 09/18/2022 Arms & Core
Uploaded: 2023-12-11T15:29:51.758Z
Duration: 45 min
Description: 09/18/2022 Arms & Core

Superset- perform both exercises with minimal rest
-rest after each set

- Begin with neutral grip on rope
- Keep elbows at side slightly in front
-Bring your hands up toward your shoulders and away from each other
- Lower down until arms are extended

Cable bicep curls with rope

- Begin with your back to the to cable and hands over head, elbows stay stationary 
- Pull rope cable up so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Biceps & Triceps Superset

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- From an incline position 
- Alternately curl each dumbbell up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell alt. incline bicep curls

- Holding the weight with your arm extended
- Bring your torso straight up towards ceiling
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- Start in a high plank position
- Take one hand off the floor, grab and slide kettlebell to otherside 
-Return to high plank position
- Repeating on the opposite side

09/18/2022 Arms & Core

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