Name: Playbook - Mariana Morais - W1/D6 Back & Bis + Abs
Uploaded: 2022-02-05T04:52:06.490Z
Duration: 45 min
Description: W1/D6 Back & Bis + Abs

Ilze

Noelle

Alexandra

Tarsha

Brittney

Stefania

Alexis Innes

Great way to end the week. Muscles will definitely need a rest tomorrow 😅

Michelle

- Alternately curls each dumbbell up toward your shoulders, keeping your palms facing your mid-line

Alternating DB hammer curls

- Hinge forward at the hips bringing your chest to parallel of the floor
- Fly the dumbbells up keeping a slight bend at the elbows
- Engage your rear delts throughout the movement

DB reverse fly

- Curl the bar up toward your shoulders engaging your biceps
- Lower with control

Barbell curl

- Hinge forward at the hips
- Pull the bar up to your ribs engaging your back
- Lower the bar with control

Bent over barbell row

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lying with both legs up to the ceiling
- Crunch up and touch your toes

Top reach crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- From an elbow plank position
- Dip your hips from side to side

Plank hip twist

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank hold

Circuit 1

W1/D6 Back & Bis + Abs

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

W1/D1 Legs

Jamie

Mackenzie

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W1/D6 Back & Bis + Abs

Community

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