Name: Playbook - Kololia Atoa - Week 1 - Day 2
Uploaded: 2022-11-01T16:18:48.454Z
Duration: 45 min
Description: Week 1 - Day 2

love your workouts! still feeling it days after😭

Sayje

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Sit hinged forward and avoid leaning back
- Spread handles apart at the bottom of the movement

Behind the head cable pull down

- Begin with bar underhand grip in your hands
- Curl cable up towards your ears
- Lower down until arms are extended fully at the T position

Cable bicep curls

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- Use your base to move your body with the direction of the cable and your row

Week 1 - Day 2

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