Name: Playbook - Legal Weight - Arms & Abs
Uploaded: 2024-05-12T19:47:31.566Z
Duration: 45 min
Description: Arms & Abs

We have a shorter workout today!😁 Just arms & abs. You can do this on a day where you don’t have a lot of time or on an “active rest” day as it’s low intensity. 
Let’s Work!!

Adjust pad so that your arms rest comfortably over it. Focus on contracting your biceps in each rep and make sure to fully extend arms.

Preacher Curl

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Attach a rope at the highest setting. Grab onto the rope and pull towards your head. Keep each side close to your temples. In a kneeling position, you’ll want to round your spine as you pull your elbows to your knees contracting your abdominal muscles.

Rope Crunch

Circuit 1

Adjust cable to that it’s shoulder height. Step away from cable so that you have enough room to fully extend your arm. Keep core tight. No swinging or momentum

Single Arm Cable Bicep Curls

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

With back flushed against pad, lift legs up keeping them as straight as possible. Tuck your hips as you bring your legs up to engage your lower abs.

Leg Raises *roman chair

Circuit 2

Slightly different from a traditional hammer curl, keep a neutral grip and bring the DBs inward towards your chest

Dumbbell Hammer Curls *inside curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Holding onto a plate, med ball, dumbbell or any weight. Start in a crunch position. Extend legs out without touching the ground as you extend your arms overhead. Keep chin tucked, shoulders off the ground and rounded spine.

Weighted Crunch

Circuit 3

Arms & Abs

Landmine ONLY!

Big LEG DAY 🦵🏽

Pull Day

HIIT 🥵

Push Day

Kaitlin

Glutes!

Kettlebell Conditioning

Sheila Calvo

Shoulders & Quads

Mitch

Carla

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

Salute the Glutes

Dumbbells ONLY!

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Arms & Abs

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