Name: Playbook - Libby Petrucci - W4/D1: Back, Arms and Abs
Uploaded: 2024-01-08T19:14:34.532Z
Duration: 55 min
Description: W4/D1: Back, Arms and Abs

Upper Body + Core 

We are at the halfway point of this 6 week program! Let’s keep up the momentum - build onto your past lifts! Let’s get it!

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Warm Up Upper Body

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row Overhand Grip

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Start with rope evenly distributed in hands
- Lock elbows in as you isolate your biceps to curl rope to chest
- Squeeze your biceps at the top
- Keep your core tight and control the movement down

Standing rope curl

Superset 1

- Chin and chest up 
- Focus on pulling your elbows down and not allowing your arms to overpower
- these are wider grip - which are so great for your lats (harder) but exceptionally different than narrow or underhand grip pullups

Assisted pull-ups

Hold the plate on both sides. Perform a bicep curl. Continuous reps and don’t stop until you’re complete

Plate Bicep curl

Superset 2

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

Hold one weight in front of you
Press shoulders down, engage core, and use your pectoral muscles along with abdominals to press the DB in each direction
- when pushing to both sides make sure your core stays square and use obliques to control the movement
- each press is a rep

3 Way Pallof Press

Superset 3

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting while simultaneously tucking knees into chest

Dumbbell pullover + knee tucks

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs side to side
- Keep core tight and activated throughout the movement
TIP: Start with your feet up toward the ceiling and slowly drop them until your back begins to arch. This is where you should hold them to make sure your back stays connected to the ground

Hollow body flutter swings

Upper Body core 41

W4/D1: Back, Arms and Abs

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Caitlin

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

Delaney

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W4/D1: Back, Arms and Abs

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