Name: Playbook - Natalie Bally - W4/D4 Back + Biceps
Uploaded: 2021-10-01T20:55:17.525Z
Duration: 60 min
Description: W4/D4 Back + Biceps

-Sit in a lat pulldown station 
-Grab the bar at your desired with overhand
-Pull the bar down to the upper chest. Drive elbows towards hip
-Release and repeat

Lat pulldown

Keeping your elbows slightly bent, with a hinge in your hip pull top with arms straight down to your hips. Slowly and with control raise the rope back toward the top of the cable machine

Straight Arm Pushdown

-Stand in front of a low cable attachment with a rope attached 
-Grab the rope and stand up
-Perform curls from the standing position 
-Repeat

Cable bicep curl

-Sit in cable row station with a narrow grip handle 
-With slightly bent knees and aa contracts core row the handle towards your belly button
-Release slowly and repeat

Seated row

One rep of each variation equals one total rep

first variation is performed as a standard hammer curl. keeping your elbows back as you raise the dumbbells up to your shoulders for maximum bicep engagement

the second variation to complete the full rep is a wide grip bicep curl

 Rotate your arms out and take the dumbbells away from your body as your curling them to your shoulders to hit both heads of your bicep in one complete rep

Bicep Curl Variation

Focus on pulling elbows towards hips. To increase difficulty stand with feet further out in front of the TRX bands. To decrease difficulty stand in a more upright position

TRX Row

W4/D4 Back + Biceps

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

Kaitlyn

W1/D3 Quads + Glutes

Makenna

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W4/D4 Back + Biceps

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