Name: Playbook - Jake Schultz - Arms & Core 09/18/2022
Uploaded: 2023-08-29T13:17:41.929Z
Duration: 45 min
Description: Arms & Core 09/18/2022

Blake

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

High plank kettlebell slides

Core Superset

Arms & Core 09/18/2022

Push, Core & Cardio 08/29/2023

01/01/2023 LEGS

Chest & Shoulders

Legs

Upper Push & Abs/Core 01/04/2023

HIIT EMOM 03/01/2023

Legs & Shoulders 09/13/2022

BACK & TRICEPS 12/28/2022

Shoulders 10/05/2022

Chest & Biceps 10/27/2022

11/25/2022— Back & Triceps

Glute Focused Legs 10/07/022

Quads & Glutes 09/23/2022

Shoulders & Abs

Quads, Calves & Shoulders 09/20/2022

Chest & Biceps

Quads

Chest & Arms

Legs & Shoulders

Chest & Biceps 02/13/2023

Legs 01/31/2023

Shoulders 02/02/2023

11/30/2022 — Chest, Shoulders & Biceps

11/15/2022 Glutes & Hamstrings

11/09/2022 Chest & Biceps

11/04/2022 Glutes/Hamstrings & Shoulders

09/21/2022 Chest & Biceps

Shoulders

Arms & Core 09/18/2022

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