Name: Playbook - Janet Calderon - W1/D2 Gym Back & arms
Uploaded: 2024-01-02T12:08:53.854Z
Duration: 60 min
Description: W1/D2 Gym Back & arms

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

JoJo

Showed up for myself even when I wasn’t feeling up to it ❤️💪🏽

Adria

This was a Good Burn!! My arms will be feeling like jello post workout! Thanks girl!! 💪🏾

Whittney

Loving Upper Body more and more each time!

Chanel

Jeannie

Kayla

Alexis

pretended i was somewhere tropical... didnt work 😂

Malerie

Nahzja

Awesome! Perfect workout during my lunch break! Great App!

Adry

Megan

Wally

Olivia

Great workout!! Killed every part of me but it felt so good!!

Brittani

Joanne Carrillo

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Assisted Pull Ups

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the bac

Wide Grip Lat Pulldown

Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an underhand grip, your arms fully extended and your hands shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.

Underhand Pulldown

Cable Row

Superset 1

Cable Bicep Curl

Tricep Pushdown

Superset 3

W1/D2 Gym Back & arms

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

W1/D3 Gym Chest & Shoulders

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

Taylor

W2/D1 Gym Leg Day

Latesha

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W2/D5 Gym Abs/HIIT

🔥🔥🔥 Sweating my 🍑 off!! 💪🏽🚨💫

W3/D1 Gym Leg Day

Samantha

W3/D2 Gym Back & Arms

W3/D3 Gym Chest & Shoulders

W3/D4 Gym Leg Day/Glutes

Tougher than I expected, I look forward to strengthening my core more! 💪🏾💜

W3/D5 Abs/HIIT

The smith machine Bulgarian squats were tricky but I got it! I see myself getting stronger!🤌🏾💪🏾

My legs. Them Bulgarian squats are devils work cause wtf 🤬

Lexus

Tough workout! But it was great definitely wanted to stop but I kept hearing your little voice in my head “don’t cheat your workout” lol

W4/D1 Gym leg day

Anais

W4/D2 Gym Back & Arms

What a workout had to push the last reps but got it done 💪🏾!!!!!

Hard getting back in the rhythm but feels great 💪🏼💪🏼

W4/D3 Gym Chest & Shoulders

Those curtsy lunges caught me off guard lol, I didn’t realize how much balance it required!

W4/D4 Gym Legs/Glutes

I loved the compound explosive movements !

W1/D2 Gym Back & arms

Community

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