Name: Playbook - Janet Calderon - W3/D2 Gym Back & Arms
Uploaded: 2024-01-02T12:08:54.194Z
Duration: 60 min
Description: W3/D2 Gym Back & Arms

Adria

Jeannie

Samantha

Throw my arms away!!! Yo the face pull down 😩 my shoulders.

Lexus

"- Grab the pull-up 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 your 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.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work ot

Assisted Banded Pullup

- 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

Superset 1

- Holding a barbell with a supinated grip (palms facing up), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Underhand Barbell Row

Grab the ends of the rope attachment with your thumbs pointing backwards.

Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.

Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs.

Face Pull

Superset 2

Step 1: Place a rope attachment on a low pulley and stand facing the machine. You should be about 12 inches away from it.
Step 2: Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.
Step 3: Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.
Step 4: Use your biceps to pull your arms up until your biceps touch your forearms. Exhale as you do so.
Step 5: Stop for a second at the top and hold for a second while squeezing your biceps, then slowly bring your weight back to the original position.

Rope Cable Bicep Curl

With your feet shoulder width apart, face a pulley machine with an attached rope, v-bar, or solid straight bar hanging at chest height.

b) If you are using a rope, grab the rope towards the butt end with your palms facing together. If you are using a bar, grab the bar with your palms facing down.

c) Make sure your chest is high, your shoulder blades are together, and you are bending slightly forward to initiate the exercise.

Action:

a) With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly release the weight and return to the starting position.

Rope Tricep Pushdown

Superset 3

W3/D2 Gym Back & Arms

Malerie

JoJo

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

Catalina

W1/D1 Gym Legs

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

W1/D2 Gym Back & arms

Jenny

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

Whittney

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

Alexis

Megan

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

Wally

W3/D3 Gym Chest & Shoulders

W3/D4 Gym Leg Day/Glutes

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

Joanne Carrillo

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 🤬

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

Brittani

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 !

W3/D2 Gym Back & Arms

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