Name: Playbook - Janet Calderon - W4/D2: Back Day
Uploaded: 2024-01-02T12:08:53.557Z
Duration: 60 min
Description: W4/D2: Back Day

Danni R

Bibi

Olivia

- 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

This is a heavy set.

Stand holding a barbell with your palms facing up. 
Bend your knees slightly and lean forward by bending at the waist. 
Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position

Underhand Barbell Row

Choose one between lat pulldown or d-bar 

If your gym doesn’t have the d-bar, choose the wide grip lat pulldown

- the hands shoulder-width apart
- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

D-bar lat pulldown

- 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

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand 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. Do all your reps on one arm before switching to the other side.

Single Hand Dumbbell Row

Superset 1 back 2.0 - 2

Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart.

Perform 7 sets.  Keep weight moderate.  Rest for only 30 seconds 

1. Attach a wide-grip bar or lat bar to one of the higher points on the cable machine.
2. Grab the handle with an overhand grip. Your grip should be slightly wider than your shoulders.
3. Take a couple steps away from the cable machine to move the weight off of the cable stack. Your posture should be tall with a neutral head and neck position. Your shoulders should be slightly ahead of your hips. Your arms should be long in front of your body—without hyperextending your elbows. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Grip the floor with your feet to create a stable foot position, and distribute your weight evenly on your feet. Pre-tension your shoulders and hips while engaging your core. Rotate your shoulders outward to engage your lats. All repetitions should begin from this position.
4. While maintaining long arms, initiate the downward movement by squeezing your lats and pulling the bar toward your hips. Allow your shoulder blades to move naturally.
5. Squeeze your lats at the bottom position.
6. Begin the upward movement. While maintaining your alignment, allow your arms to slowly return to the starting position. The weight should not contact the weight stack.
7. Pause for a second before beginning the next repetition.

FST-7 Straight Arm lat Pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

10 each side - 20 total

Alternating hammer curls

W4/D2: Back Day

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Maria

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Lara

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

W1/D5: Glutes

Went heavier today and my legs feel like rubber

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

Today I just feel blessed to move my body

Coming back from having Covid and nice knowing i didn’t completely lose my strength

W4/D2: Back Day

Community

More workouts from Janet Calderon