Name: Playbook - Joseph Morales - 9/8 Abs and Arms/ treadmill
Uploaded: 2022-09-08T23:22:44.194Z
Duration: 44 min
Description: 9/8 Abs and Arms/ treadmill

Run on treadmill for 30 minutes. Keep heart rate from about 120bpm-150 bpm

Treadmill Run

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Keep your core tight 
- Lean from one side to the other

Dumbbell standing oblique crunches

Core warmup

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight dips

Pulllups/ dips

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position
*incline bench

Dumbbell curls seated

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

9/8 Abs and Arms/ treadmill

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