Name: Playbook - Madyson Foy - W1/D2 Back & biceps day! 💪🏻
Uploaded: 2023-05-16T17:30:41.369Z
Duration: 60 min
Description: W1/D2 Back & biceps day! 💪🏻

Ashley Vaughn

Anna

Incline walking

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman

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

Band bicep curls

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

Banded pull aparts

Warm up

- 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

- 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
- Break the reps into 5 if you need to

Inverted row

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs.
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position.

Mountain climbers

Circuit

Reverse lunge with bicep curl

- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.

Barbell curl

- Stand/sit and peddle on the bike
- 30 seconds fast/higher resistance
- 30 seconds moderate speed/recover

Bike

- Position yourself on the floor on your hands and knees.
- Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
- Hold for 15 seconds.
- Pull your belly to the ground and your head up to the sky.
- Hold for 15 seconds.

Cat to cow

- Get on your hands and knees, walk your hands in front of you.
- Lower your chest down to the ground bum in the air. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle your chest  onto the ground "breathe" into your back. Rest your chin on the floor. Avoid this position if you have knee problems.

Child’s pose 2

Side twist

Yoga/mobility

W1/D2 Back & biceps day! 💪🏻

Ashley

Kristy

Payden and I are smoked 🔥 Proud of y’all!

Madyson

W1/D1 Leg day baby

belinda

The tricep pump is coming in hottttttt y’all 🥵

W1/D3 Chest/Shoulders/Triceps

W1/D4 Active recovery day ✨

W1/D5 Bum and hamstring focused 🔥

W1/D6 Full body 🥵

Starting that week roiiiight, gettin toiiiiiight!

W2/D1 Leg day babes!!

W2/D2 Chest/Shoulders/Triceps

Pushed myself in adding more weights today 🔥👏🏻🥳

Diana

W2/D3 Back & biceps day! 💪🏻

Had a nice recovery day. Went out and played some soccer with my son :)

W2/D4 Active recovery day ✨

W2/D5 Bum and hamstring focused 🔥

Great and effective for a quick workout day!

W2/D6 Full body 🥵

2 days behind, but #deathbymady ❤️‍🔥✊🏻

W3/D1 Leg day babes!!

So excited to see my results!! Wasn’t in the mood to go #iwantedtobelazy but get you friends who push you to be better!!

W3/D2 Chest/Shoulders/Triceps

Had a hiccup with getting my workouts in last week! Getting this week back on track! Today was a great workout! Hardest part was showing up!

W3/D3 Back & biceps!

W3/D4 Active recovery day ✨

W3/D5 Bum and hamstring focused 🔥

W3/D6 Full body. LG 😤

I did not die but my hamstrings may have ❤️‍🔥🤘🏼

W4/D1 Leg day babes!!

W4/D2 Chest/Shoulders/Triceps

W4/D3 Back & biceps!

W4/D4 Active recovery day ✨

Turning it upppp ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D5 Bum and hamstring focused 🔥

W4/D6 Full body. Let’s crush it 😤

Great leg workout! I’ll definitely be feeling it tomorrow 😅

W5/D1 Leg day! 🔥

W5/D2 Chest/Shoulders/Triceps

W5/D3 Back & biceps!

W5/D4 Active recovery day ✨

W5/D5 Bum and hamstring focused 🔥

W5/D6 Full body 🥵

W6/D1 Leg day! 🔥

W6/D2 Chest/Shoulders/Triceps

❤️‍🔥❤️‍🔥 
back back
give me wide lats (50 ft)

W1/D2 Back & biceps day! 💪🏻

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