Name: Playbook - Leslie Getnfit - Week 3 Day 2
Uploaded: 2024-04-20T00:01:52.621Z
Duration: 90 min
Description: Week 3 Day 2

Amber L

Great upper body workout. Instead of the stairs, I walked at a incline due to trying to recover from a hip and back injury and not wanting to put too much impact on my lower body!

Alexandria

Ashley

Stair master got me good!!!
Feels amazing tho 😊

Wendy

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

Sit on the platform with your knees bent and grasp the cable attachment. It often has a triangle handle, but it may be a bar. 

Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over. Brace the abdominals and you're ready to row.

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.

Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out.

Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. 

Repeat the exercise for the desired number of repetitions.

Seated Cable Row

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

Leg Raise Core

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.

Stairmaster

Week 3 Day 2

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Amanda

Stephanie

Veronica Monica

Week 1 Day 4

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Daniela

Perfect back with some bicep action combo!

Cynthia

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Miracle

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Brittany Moore

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Week 3 Day 2

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