Name: Playbook - Leslie Getnfit - Week 2 Day 5
Uploaded: 2024-04-20T00:01:52.584Z
Duration: 75 min
Description: Week 2 Day 5

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

T-bar rows are a compound exercise. That means they involve two joints or more and multiple muscle groups. Bodybuilders class T-bar rows as a back exercise, but other muscles are also involved.

1- Step onto the T-bar row platform and stand with one foot on either side of the bar. Your feet should be between shoulder to hip-width apart.

2- With your feet flat, bend your knees slightly and hinge forward from your hips. Keep your back slightly arched.

3- Grasp the handles with both hands. With your arms straight, lift the weight up until your torso is between 45 degrees and parallel to the floor.

4- Bend your arms and pull the handle into your chest. Lead with your elbows and keep your wrists straight. Do not allow your lower back to round.

5- Fully extend your arms and repeat.

Tbar Row

INCREASE WEIGHT AFTER EVERY SET

Attach a straight bar handle or rope to the highest notch on the cable machine.

Stand in front of the machine with feet about hip-width apart, and grab the bar with both hands using an overhand grip. 

Take a step back away from the machine to allow your arms to move up and down in front of your body. 

Lean slightly forward at the hips, lift your chest up, engage your lats, and keep your core tight.
With your arms straight, use your lats to pull or push the bar down until your hands are in front of your thighs. 

Slowly reverse the movement until your arms are parallel to the floor and repeat.

Cable Straight Arm Pull

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

Lie face down on the floor with your hands (palms down) about shoulder width apart. Your

 knees should be together with your ankles crossed behind them. Your knees should be the only part of your leg in contact with the floor.

Your body should form a straight line from knees to waist to shoulders. Your back should be in a natural arch.

Push your body up by straightening your arms.
Exhale as you lift your body up. Keep your body straight and do not move your hands or legs along the floor. 

Do not lock your elbows.

Pause, then slowly lower your body back towards the floor. Inhale as you do so.
Keep your body straight. The first thing to touch the ground should be your chin.

Assisted Pushup

Walk on the treadmill with an incline for 25 minutes at a pace of at least 3.5. 

Start with an incline of 3.5 for the first five minutes. Every two minutes increase the incline.

Week 2 Day 5

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