Name: Playbook - Janet Calderon - W2/D2 Home Back & Arms
Uploaded: 2024-01-02T12:08:53.992Z
Duration: 60 min
Description: W2/D2 Home Back & Arms

Jackie

Adria

Joanne Carrillo

Jeannie

Malerie

Merry Geremew

Kaila

Only fitness instructor that has made me fall in love with upper body workouts!

Anais

Nikkita

💕Just in love with your program and getting stronger with you. Thanks so much, you are amazing J.

Katrina

Feeling pumped 💪 I live on the west coast, so doing your zoom classes doesn't work with my current schedule 😔 but LOVING this app. Thank you, Janet! 😊💖

All I could hear in my head was your voice yelling about squeeze, hold, you shouldnt be swaying 😅 in those renegades! Workout was fire, even went on a mile walk! TYSM

grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.2﻿
Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.
Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.
Pause at the top of the lift.
Return the barbell back to the starting position, breathing in as you lower it. 
Repeat the move for your defined number of repetitions.

Upright rows

Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.
Pause here, then inhale to return the weights to the starting position.

Tricep kickbacks

Superset 1

Begin in a seated position on the floor with legs straight out in front of you.

2) Holding the band, place the center of the band around feet, then wrap each end inside and around each foot one more time to make a loop on each foot.

3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.

4)Pull the handles back until they are next to your side and elbows are behind you. Slowly release.

Banded Rows

- Start in a push-up position with your hands on dumbbells.
- Maintaining a flat back and braced core, pick one arm up, and row until your elbow is aligned with your ribs.
- Avoid leaning, rotating, or arching your back.

Renegade row (+ regression)

Superset 2

Attach your tube resistance bands with handles to an elevated hook, such as a door anchor or pull up bar
Facing your door, kneel on the ground or sit.
Place your hands shoulder-width apart. 
Grab one handle in each hand, keeping your arms straight.
Keep your palms facing down.
Slightly bend forward while maintaining a tight back and core.
Engage your lats and pull the handles down to your thighs.

Banded Lat Pulldown

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell in each hand. Reach down and pick up the dumbbell in your hands with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again then  bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
Lower the weights to the starting position.

Dumbbell Row  + bicep curl

Superset 3

- reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Dumbbell Reverse Flys

W2/D2 Home Back & Arms

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

Danyelle

W1/D2 Home Back & Arms

Great workout - doing pt 1 again - thanks, Janet!

Alison Wright

Hard af and I loved it. Already feeling it!

W1/D3 Home Chest, shoulders & Abs

This was so tough but so good. Thank you! 🥵

Stephanie Orozco

W1/D4 Home Legs - Glutes/Hamstrings

pakamon

Great workout! Had to modify some exercises because of my wrist but we did it!

So hard but another great workout - thank you!

W1/D5 Home Abs & HIIT

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

W2/D1 Home Leg Day - Quads/Glutes

Challenging but amazing and necessary in my fitness journey. Thank you!

Elizabeth

W2/D3 Home chest/shoulders & abs

Allison Gola

W2/D4 home Leg day  - glutes/hamstrings

Maliahsol

Brianna

W2/D5 Home Total Body

W3/D1 Home Leg day - quads/glutes

Ricella

❤️Thank you! It was amazing:) feeling soo strong after it

W3/D2 Home Back and arms

Victoria Prince

W3/D3 Home Chest/shoulders + abs

Efficient workout - thank you, feeling good!

W3/D4 Home Legs - hams & glutes

It sucked in the best of ways. 🥵🥵🔥

W3/D5 Home Total Body

This was a tough workout, but I think it’s one of my favorites, yet!

Those single leg pistol squats should be illegal 😭😭😭

W4/D1 Home Leg day - quads/glutes

W4/D2 Home back and arms

Great workout - harder than I expected. Thank you!

Patricia

I really am not sure where I found the energy to do that workout today. Grateful for you and your app because it's a good reminder to not let that dang depression win when it fights hard, cause I can fight hard too 🖤

W4/D3 Home chest/shoulders & abs

Death to bulagrian split squats🤬🤬🤬🤬

Zujeiry

Excuse me while I go throw up..😵😵good workout

W4/D4 Home legs - hamstrings and glutes

I Feeel SO good for having completed this month, I’m ready to go for round two. My body is grateful. Thanks for this 💚

Omg I did it.. 4 weeks

Next week will start 2.0

W2/D2 Home Back & Arms

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