Name: Playbook - Madyson Foy - W4/D3 Back & biceps!
Uploaded: 2023-05-16T17:30:41.481Z
Duration: 60 min
Description: W4/D3 Back & biceps!

Ashley Vaughn

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

- 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
- Increasing weight each set

Bent over barbell row

- Attach a single handle to a low cable
- Select correct weight, and stand a couple feet back with a wide-split stance
- Your arm should be extended and your shoulder forward
- Perform the movement by retracting the shoulder and flexing the elbow                                                                                                                        - As you pull, supinate the wrist, turning the palm upward as you go
- After a brief pause, return to the starting position
- 12 reps each side

Cable shot gun row, single arm

High side plank

Circuit

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- 8 reps each side

Alternating dumbbell curls

- 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

- 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

W4/D3 Back & biceps!

Ashley

Kristy

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

Madyson

W1/D1 Leg day baby

Anna

W1/D2 Back & biceps day! 💪🏻

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/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)

W4/D3 Back & biceps!

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