Name: Playbook - Meredith Mack - Week 2 / Day 3
Uploaded: 2021-10-01T18:03:06.235Z
Duration: 45 min
Description: Week 2 / Day 3

- Start with some tension on the cable so that you can fully extend your arm
- Maintain a neutral torso position, chest stays facing the cable 
- Move your shoulder blade toward your spine as you bend your elbow alongside your body and pull the cable in toward you
- Pause for a moment 
- Control the cable/weight back to starting position maintaining a neutral, "non-twisted" spine

Cable Row - 1 Arm - Feet Parallel

- Think about engaging the sides of your back 
- Pull handle toward body
- Think about lifting yourself up toward the bar instead of just pulling bar down to you 
- Slowly return to starting position

Lat Pulldown - Parallel Arc/Path

Back Superset

- Maintaining a stable, unmoving torso position is key
- Pull shoulder blades together and let arms follow to move bar toward ribs
- Control bar back toward starting position

Bent Over Barbell Row

- Tighten abs before moving 
- Bring rib cage toward pubic bone 
- Pause at the top 
- Slowly lower to starting position maintaining tension in abs

Abs- Stability Ball Crunch - Hands Behind Head

Back/Abs

- Maintain body position with more bend at hips and strong, stable spine 
- Think about engaging sides of your back and backs of your arms as you press down and around toward tops of your legs
- I like to imagine that I am
trying to pull myself through water

Straight Arm Press Down - Cable (More Hip Flexion)

- Start with arms extended long, palms facing each other 
- Keep upper arm in the same position throughout the exercise 
- Engage arm muscles as you bend elbows to bring forearms towards upper arms 
- Squeeze and pause at the top of the motion for a moment
- Keep muscles engaged as you lower out, down, and in to starting position

Hammer Curl  - DB - Seated

Lats/Biceps

- Maintain elbow position away from body 
- Keep upper arm in the same position as you bend elbows to bring forearm towards upper arm
- Maintain a strong, stable torso position throughout exercise

Biceps Curl - Cable - Standing

- Tighten abdominals before you start moving 
- Maintain tension 
- Keep upper body stable and placed firmly against pads 
- Slowly lower weight and return to starting position

Week 2 / Day 3

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