Name: Playbook - Leslie Getnfit - Week 1 Day 2
Uploaded: 2024-04-20T00:01:52.536Z
Duration: 75 min
Description: Week 1 Day 2

Veronica Monica

Bryanna Prien 

Dont have a stair machine but thats ok made it work

Tyler

Lizette

Securely set the pin on the desired weight.
Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. 

Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). 

Keep your abs engaged, spine neutral, and shoulders pressed down and back.

Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.

Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.

Assisted Pull-up Machine

Increase weight after every set.

STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusting the thigh pad to fit firmly against the top of your thighs.  Keep Your Core engaged. Reach up to grasp the bar, firmly gripping the bar with both hands. While your arms are extended overhead, depress and retract your scapula (pull shoulders back and down) and attempt to hold this position throughout the exercise.  Lean back slightly (no more than a 30 degree angle), using your legs to support your body (low back).  Maintain your head aligned with your spine.

Slowly exhale and initiate the downward pull by first depressing (lower) your scapula, then pulling the bar downward towards the top or mid-section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso. Avoid any additional backwards lean during the pull movement.

Continue pulling until the bar nears or touches your chest, or more importantly, you observe your elbows no longer moving downward, but now beginning to move backwards.  Avoid any further pulling as this places additional stresses into the shoulder joint.
 
Pause momentarily, then slowly return to your starting position by allowing the bar to move upwards until your elbows are fully extended, then allow your scapule to rise slightly. Repeat the movement.

Cable Lat Pull Down

Increase the weight after every set. 

Stand erect with the shoulder blades down the back, chest up, and shoulder pulled back. The grip should be slightly wider than hip-width (can vary), with the palms facing away from the body.

Form Tip: A lot of lifters will let the shoulder get pulled forward, almost hunching forward. Be sure to pull the chest up high and keep the shoulders back to expose the full bicep to the load.

Squeeze the Bar, keep your wrists tight. 

Curl Up and Actively flex your biceps throughout the entire movement, especially at the top. 

Control the Bar on the Way Down

Bicep Curls DB

Increase your weight after every set. 

Set up for the bent-over barbell row just like you would for a deadlift, but place your hands a bit wider. They should be about shoulder-width apart. 

Drop your hips, straighten your back, and lockout your elbows. Lif the barbell off the floor so you’re hinged over about 45 degrees, and the barbell is resting right in front of your thighs. 

Squeeze your abs and row the barbell to your belly button. Be sure to lead the row with your elbows. Keep your shoulders down, and squeeze the shoulder blades together at the apex of the movement to engage your upper back muscles. 

If the weight is causing you to drop your chest or the elbows are flaring, then reduce the load on the bar. 

After you’ve held the top portion of the bent-over barbell row for a beat, lower the weight with control. You don’t need to spend three seconds returning to the start position, but don’t let the bar drop back to in front of your thighs.

Bentover Row Barbell

Sit on the butterfly machine with your front facing away from it and your back flat up against the padding. Your feet should be flat on the floor. Lower or raise the seat if necessary.


Adjust the machine as needed so that your upper arms are parallel to the floor when you grasp the handles.


Contract your chest muscles to push the handles toward each other for the count of 2 as you exhale. When the handles are together, hold for one second. Then, slowly release and return to your starting position for the count of three or four as you inhale.

Chest Fly Machine

A very important part of using the Stairmaster, as a matter of fact doing any sort of exercise, is to maintain your form. This will make sure that you avoid any sort of injuries and that you get the most benefit out of your workout. One thing to remember is to take long, natural strides to mimic the motion of actually walking up stairs. This will help to work out the glutes and thighs with a full range of motion.

As you continue your workout, try to increase the intensity and pick up the pace. This will assure you get the best workout you can and it will cause you to challenge yourself as you progress with the workout. You can increase the intensity little by little every time you use the Stairmaster to work out, which will start to improve your cardiovascular system.

Week 1 Day 2

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