Name: Playbook - Leslie Getnfit - Week 4 Day 2
Uploaded: 2024-03-02T19:54:16.731Z
Duration: 90 min
Description: Week 4 Day 2

Wendy

The bent over row is an exercise that strengthens the muscles of your middle back. 

Step 1: dumbbell hand.
Step 2: Slightly bend your knees and bend over at the waist so that your chest is almost parallel with the floor.
Step 3: Let the dumbbells hang in your arms and then pull them up to your chest.
Step 4: Lower the dumbbells back down to starting position. This completes one repetition.

Bent-over Row with DB also called Kneeling 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

How to do V-Bar Lat Pulldown:

Step 1: Sit at a lat pulldown machine with a V-bar attachment.

Step 2: Adjust the height so that your thighs are under the leg pads for stability.

Step 3: Grasp each end of the V-bar so that your palms are facing each other.

Step 4: Lean back 30 degrees, sticking your chest outward. This is your starting position.

Step 5: Exhale as you pull the V-bar straight down to your chest.

Step 6: Hold for a moment and then slowly reverse the position back to the starting position.

Step 7: Repeat for a complete set.

Vbar Lat Pulldown

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 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

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.

Treadmill Incline Walk

Week 4 Day 2

Amber L

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!

Alexandria

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 4 Day 2

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