Name: Playbook - Mariana Morais - Back & Abs
Uploaded: 2022-02-01T01:03:39.447Z
Duration: 45 min
Description: Back & Abs

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top
- Return the bar back to starting position

Barbell upright row

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

Dumbbell bent over row

- 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

- Grab the bar with a wide overhand grip
- Pull down towards the top of your chest
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Wide grip lat pulldown

Lie on your back and place your feet on an exercise ball. Your knees should be bent at a 90 degree angle.

Position your feet three or four inches apart. Your toes should be pointed inward so that they touch.

Put your hands on either side of your head with your elbows in.

Move your shoulders off the floor and push down firmly with your lower back. Your shoulders should only be lifted about four inches off the floor. Keep your lower back down on the floor. As you exhale, squeeze your abdominal muscles hard at the top of the contraction and hold for a second.

Move back to the starting position.

Repeat for the number of reps in your set.

Swiss ball crunch

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

- Lying with both legs and arms extended
- Lift one leg and bring the opposite hand up
- Touch your toes then lower back down and repeat with the other side

T-cross sit up

Weighted plank arm raises

Back & Abs

Raquel

Molly

Tarsha

Back & Biceps

Laura

Oline

Shoulders & Triceps

Brittany

Chest Workout

cassandra

Amanda

Really enjoyed this!!!! Very good burn! Arms and back feel pumped. 💪

Back, Shoulders, Chest

Maddie

Pilates Arms

Feel good and strong after. Not super sweaty but a good burn

One of my favorite workouts to do!! My third time doing this workout circuit and I'm in love😍

Back & Abs

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