Name: Playbook - Madyson Foy - D5/W3 Back|Shoulders|Biceps
Uploaded: 2022-11-03T02:41:17.259Z
Duration: 75 min
Description: D5/W3 Back|Shoulders|Biceps

- Stand in front of the machine with your feet shoulder-width apart.
- Grab onto the handles, so your hands are above your head and slightly bent.
- Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
- Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
- Straighten your arm as much as you can.
- Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
- Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Ski erg machine

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

Banded standing shoulder press

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

Banded pull aparts

Circuit

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- With soft knees, and a long spine, reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Seated reverse fly

- 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

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- With the outside arm, cable behind your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

D5/W3 Back|Shoulders|Biceps

Madyson

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

D5/W3 Back|Shoulders|Biceps

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