Name: Playbook - Maria Teixeira - W4/D2 BACK AND CORE BUILDER
Uploaded: 2024-04-18T03:16:51.806Z
Duration: 30 min
Description: W4/D2 BACK AND CORE BUILDER

Natalia

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

45 seconds each side
- Come into all fours position on a mat
- Place your hand at the bottom part of your back, palm facing outwards
- Maintain a flat back and keep your core braced
- Rotate through your spine, lifting your chest towards the ceiling

Quadruped Thoracic Rotations

Upper Body Warm Up / Mobility

- Grab the bar with your palms facing forward
- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the barbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Barbell Bent Over Row

- With the pulley set right across your face on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope Face Pull

12 reps each side
- Set up a cable station pulley at the highest height with a handle attachment. 
- Stand next to the machine far enough to keep tension on it throughout the
movement. 
- Stand tall with your feet just wider than
shoulder width apart, keeping your core braced and a flat back. 
- Begin the movement by twisting with
your obliques to pull the handle down and across to the opposite side of your body, exhaling as you do so. 
- Once the handle is on the other side of your body, pause and slowly return to the start position, inhaling as you do so.

Standing Cable Woodchop (high to low)

- Begin by lying supine with arms extended straight up
- Sit up embracing your core and keeping a straight back
- Keep your legs straight in the ground
- Come back down slowly with an embraced core

Zombie Sit Up

- Come into an all fours position on an exercise mat with your hands directly under your shoulders and your knees directly under your hips. 
- Lift your knees so they hover a few inches off the floor. 
- Keeping your core braced and a neutral spine, gently lift your right foot a few inches off the floor. As you do this, simultaneously lift your left hand a few inches off the floor. 
- Repeat the same sequence using the opposite foot and hand.
- Keep alternating sides.

Contra-Lateral Limb Lifts

Triple Set

W4/D2 BACK AND CORE BUILDER

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

Charla

W2/D4 BOOTY BUILDER

Excellent Upper Body Exercises! I recommend more biceps and triceps exercises.

W2/D5 FULL UPPER BODY

W2/D6 RECOVERY YOGA

Jessica Bonanno

Cindy

W3/D1 GLUTE BUILDER

W3/D2 BACK AND CORE BUILDER

its my first day and i dont know were to start from

W4/D2 BACK AND CORE BUILDER

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