Name: Playbook - Madi Ditler - W1/D4 Back + Biceps + Core
Uploaded: 2023-10-06T02:46:42.252Z
Duration: 50 min
Description: W1/D4 Back + Biceps + Core

- 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

- Grab the bar with a wide neutral grip
- 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

- Attach a rope to a cable stack and assume a standing position
- Grasp the rope with a pronated grip (overhand) at roughly shoulder width and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope to your thigh until the lats are fully contracted and then slowly lower under control

Straight Arm Cable Pulldown

- Pull the rope attachment toward the face, elbows going wide and pulling with the rear delts
- Lower the weight with control

Rope Face Pulls

Static Bicep Curls

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Kettlebell Russian twist

- 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

Ab Circuit

W1/D4 Back + Biceps + Core

Jenny

Amazing! I haven’t had a solid workout plan like this in the gym in a while!

Madison

W1/D1 Glutes & Core

Gracie Hogg

Call me muscle mami after this workout cus sheeeesh 😮‍💨💪🏼

Aure

W1/D2 Full Upper Body

W1/D3 Glutes & Quads

Amazing!! My shoulders and triceps are looking defined 🥹

Absolutely amazing! Love the video demonstration and break downs to each exercise

Nicole

W1/D5 Shoulder + Triceps

W2/D1 Glutes & Core

W2/D2 Full Upper Body

IT WAS GREAT!! Easier for me to actually enjoy my workout!!

Michelle Meza

W2/D3 Glutes & Quads

W2/D4 Back + Biceps + Core

W2/D5 Shoulder + Triceps

W3/D1 Glutes & Core

W3/D2 Full Upper Body

W3/D3 Glutes & Quads

W3/D4 Back + Biceps + Core

W3/D5 Shoulder + Triceps

W4/D1 Glutes & Core

W4/D2 Full Upper Body

W4/D3 Glutes & Quads

back is starting to show more and more definition🤭

W4/D4 Back + Biceps + Core

how my body is beginning to look and feel like bc of your program: ⌛️⌛️⌛️🫶🏼

W1/D4 Back + Biceps + Core

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