Name: Playbook - Lizzy Feist - W1/D4 Upper Body (Back, Biceps) + Core
Uploaded: 2024-02-26T15:52:40.964Z
Duration: 50 min
Description: W1/D4 Upper Body (Back, Biceps) + Core

This is a 40-45 minute upper body workout. It is focused on back, biceps, and your core. Rest times are between 45-60 seconds between each set. This is a great workout for those who are pregnant or are a beginner in the gym. The last 2-3 reps of each set should be challenging! So make sure you are upping the weight!

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Begin the movement by bending at the waist and pushing your hips back 
- Keep a neutral spine throughout the entire movement 
- Hands shoulder width a part on the bar
- Pull the bar down and towards your hips
- Ensure that you squeeze your shoulder blades and activate your lats
- Repeat for the desired number of reps

Cable pull through

- Use a bench to place your hand and knee on
- Your other knee should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row on bench

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset!

-Brace your core
-Lift your knees off the ground while keeping your core tight
-Hold for a few seconds
-Drop back to knees
-Repeat

Plank (Pregnancy modification)

- Keep your hand underneath your shoulder, and bottom knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Side plank knee to elbow (modified)

- Hold one dumbbell at your side and one on your shoulder
- Raise your knee towards your chest

W1/D4 Upper Body (Back, Biceps) + Core

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