Name: Playbook - Libby Petrucci - W5/D1: Back, Arms and AB’s
Uploaded: 2024-01-08T19:14:34.559Z
Duration: 46 min
Description: W5/D1: Back, Arms and AB’s

My favorite back workout so far! 💪🏼

Faith

- 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

- From standing wide stance position
- Push one kettlebell into the floor
- Row the other kettlebell to your side 
- Work both sides (8 each side)

Kettlebell Row

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- From an incline position (bench, leaning support from couch)
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
8- 10 reps per arm

Dumbbell incline curls

Slow, controlled and steady lifts here. Go back to back until 4 sets are complete. As reps decrease weight should increase, but if that’s not possible, try adding a pause at the top of each movement.

- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- this weight will most likely be less than your typical row

Wide grip cable row

Superset 1

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight bar pulldown

Perform a total of 50 reps of each exercise before moving to the next one. Take breaks as needed.

- Begin laying in an X position 
- draw core in as you raise one leg and tapping your toes with the opposite hand
- modified version is allowing feet to stay on ground
- expert version is keeping feet 6 inches above ground for all reps
- Perform 25 each side.

Alternating star crunches

- starting on back with legs straight and arms straight out over chest
- roll all the way up keeping legs straight pressing heels down
- roll all the way down core engaged entire time

Straight leg sit-ups

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- perform 25 reps in each direction

Dumbbell plank pass through

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Core Circuit 5 0

W5/D1: Back, Arms and AB’s

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

W4/D1: Back, Arms and Abs

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!

W5/D1: Back, Arms and AB’s

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