Name: Playbook - Michayla Morss - W1/D4 Biceps/Back and Quads/Glutes
Uploaded: 2022-08-25T00:01:11.759Z
Duration: 45 min
Description: W1/D4 Biceps/Back and Quads/Glutes

This workout’s main focus is your biceps and back! We have a fun mix up of quad and glute exercises to give that upper body a break and maintain lower body strength. Pair every two to three exercises together for giant or supersets!

- These curls will start rep one on the eccentric movement of the curl (downwards motion) *
- Hold bar with a neutral grip (shoulder width apart)
- Start with your arms bent and extend them with a 3 second count down
- Curl the bar back up to starting position

Preacher curl neutral grip

- Row one arm at a time
- Pack your shoulder (meaning don’t let it protract all the way forward).
- Pulling your arm back as far as you can, have a slight oblique crunch to engage your latissimus
- Hold for a second and then slowly extend your arm
- 12 reps each side

Single arm ISO seated row

- With your chest flat on an incline bench and a dumbbell in one hand
- Pull the dumbbell to your hip
- Squeeze your shoulder blade and engage your trap at the top
- Slowly lower the dumbbell back down

Single arm Dumbbell chest supported row

- 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
- 10 to 12 reps each arm

Alternating dumbbell curls

- Elevate your heels in a plate 
- Hold the “V” handle to your chest and lower yourself down to a parallel squat slowly
-Keep your shoulders back and your core engaged
- To make this more challenging, pause for a second at the bottom

Heel elevated cable squat

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly with a 3 second count
- Make sure you get full extension!

Rope cable curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- 12 reps each side

Single leg extension

- 10 reps each way
-Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Hinge at your hips, keeping your back flat
- With an underhand grip, shoulder width apart, pull the bar in towards your midsection
- Engage and squeeze the shoulder blades at the top
- Extend your arms completely while leaving your shoulders packed (engaged)

Barbell underhand bent over row

- place your shoulder blades on the edge of a bench or plyo box
- hip thrust as high as you can or until your glutes are parallel with the ground 
- with your hips held high, push the knees apart and outward
- return to starting position

W1/D4 Biceps/Back and Quads/Glutes

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