Name: Playbook - Leticia Martinez - W2/D2 UPPER BODY
Uploaded: 2024-04-28T15:36:18.967Z
Duration: 55 min
Description: W2/D2 UPPER BODY

An upper body workout focused on back and core!

You will complete these 2 exercises before resting 1 minute.

Stand with feet hip-width apart, and knees slightly bent. Shift your hips back, so your torso is parallel to the floor. Grab the bar with a grip slightly wider than shoulder-width, bend elbows, and bring the bar towards your chest. Pause and lower down to starting position.

If you do not have a pull up machine you can use a resistance band and attach is to a squat rack to create some extra resistance.

Wide grip pull up

Point both legs straight up at the ceiling and flex your toes. While maintaining your abdominal contraction, take a deep breath in and slowly lower both legs to the ground as you exhale.

Leg lowers

Superset 1

Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position.

Barbell undergrip row

The single-arm cable seated row is a version of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree.

You will complete 3 sets of 10 reps each side.

Attaching a pulley to a cable machine from here you will stand in a staggered stance. Relax your shoulder and drive your elbow back.

Horizontal single arm row (left)

Horizontal  single arm row (right)

Single arm cable row

You will complete the 2 exercises before resting.

Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Reverse the motion slowly to extend your arms again.

Straight arm pull through

First, secure the rope or other attachment to the cable. Then adjust the pulley, so it’s at about head level. This setting puts the rope’s end at the right level when kneeling.

Next, grab one end of the rope in each hand with your palms facing in. Now kneel about 3 feet (1 meter) away from the cable machine, so you have enough room to bend forward.

Hold the rope’s end just above your head and lean forward at about 45 degrees with your back straight. In the starting position, your abs should be stretched and under tension.

Cable rope crunches

Superset 2

The renegade row is an advanced row variation characterized by holding your body in a plank position with one hand while lifting a dumbbell with the other hand.

Renegade row

W2/D2 UPPER BODY

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