Name: Playbook - Madyson Foy - D5/W1 Back|Shoulders|Biceps
Uploaded: 2022-11-03T02:41:17.202Z
Duration: 75 min
Description: D5/W1 Back|Shoulders|Biceps

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Start with your arms at 90 degrees
- Press the bands straight up
- Lower with a slow controlled motion

Banded standing shoulder press

Circuit

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

Lat pulldown

- 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
- Head neutral

Bent over barbell row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause for 3 second at the top engaging your back 
- Lower slowly until you arms are fully extended
- Assisted if needed

Pull-up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Stand in a stable position
- Dumbbell in each hand at your hips 
- Make a circle shape with the dumbbells brining the dumbbells over your head
- Elbows with a small bend

DB around the world

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged and your glutes tights
- Squeeze that body

Handstand wall hold MAX HOLD

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Taking a 3 second pause half way up and half way down.

Barbell bicep curls with 3 second pause

D5/W1 Back|Shoulders|Biceps

Madyson

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Active recovery/rest day

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This end, by far, was a killlerrrrrrr. 
Feelin’ damn good about myself. 🤜🏻🖤

D5/W1 Back|Shoulders|Biceps

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