Name: Playbook - Jen Widerstrom - Day 2: Muscle 💪 Back
Uploaded: 2021-01-18T11:44:43.940Z
Duration: 45 min
Description: Day 2: Muscle 💪 Back

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Alison New

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Tracie

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Thebombo

Muscles are shaky! 💪🏻😄😍👍🏻

Sarah

ALRIGHT it’s Day 2 of our BEACH BOD Program and we’ll be hitting muscle again! Today’s workout is all about the backside so be prepared to work everything from your butt and hamstrings to your back. WHO’S READY TO CRUSH IT?!

- Find a comfortable position on the floor 
- Use an object like a bench to prop your legs up, knees bent back flat against the floor 
- Dig your heels into the bench and squeeze your glutes to raise your hips until your body is in a straight line, 45 degrees to the floor
- Lower back down
- Can also use the machine for leg curls if you prefer!

Elevated glute bridge

- Complete 15 reps of both exercises, 3 times through!

- Hold a dumbbell each hand in front rack position
- Hinge your hips backwards to squat down until thighs are parallel to the floor
- Drive up through your hips and extend dumbbells overhead

Squat to press

- Start by standing tall with a set of dumbbells
- Alternating sides, press one dumbbell into the air directly above your shoulder with bending the other elbow and bringing the dumbbell back down toward your shoulder
- Keep alternating between lifting and lowering your dumbbells

Piston shoulder press

Presses Super Set

- Complete 15 reps of each exercise, 3 times through!

- Start with a band beneath your feet, feet approx. 6 inches apart, knees slightly bent hips hinged forward
- Holding the handles with each hand, perform a row

Banded rows

- Lie facedown on the floor with your legs hip-width apart, arms extended and your hand in front of you
- Lift your arms and legs up off the floor while keeping your head neutral
- Kick your legs up and down as you "swim" your arms up and down in opposite directions to work your glutes and hamstrings

Flutters

Second  Super Set

- Start with your feet in a split stance
- Hinging over from your hips
- With one arm resting on your outer thigh, and a dumbbell in the other arm, raise your arm out to the side and back down
- Remember to keep your arm straight the entire time with a slight bend in your elbow
- Perform 12 flys with each arm

Single arm rear flys

- Place a mat on the floor
- Come onto one side resting your knee and elbow on the floor
- Keeping your core engaged slowly lift your hips from the floor so that your body is in a straight line at a 45 degree angle to the floor
- Opposite arm and opposite leg lifted and hold
- Perform plank on each side for 60 seconds, then repeat for 2 sets

Short side plank hold

Day 2: Muscle 💪 Back

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Day 1: Muscle 💪 Front

Day 4: Shred 60 / 60 🔥🔥🔥

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Janelle Spady

Lori

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Day 6: Back Side Strong Side 🙌

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 8: Shred 30 / 90 🔥🔥🔥

Katrina Wright

Day 9: A$$ & Abs 🍑😜

Felt great to push my speed for longer periods of time and see just how far I could go!

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Day 2: Muscle 💪 Back

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