Name: Playbook - Nathan Tsuji - April day 3 Biceps and rows!
Uploaded: 2022-12-31T21:30:38.964Z
Duration: 12 min
Description: April day 3 Biceps and rows!

I’m starting you off rather easily today, basic shoulder fly and biceps! I know you have a lot going on right now with tax season so I’m keeping the workouts short and sweet! If you have extra time always feel free to hit any other section you like’

These are a foreign exercise to many but don’t fret you’ve got this. Keeping your arms locked and elbow pits forward, shrug your shoulders by pushing and releasing the pressure your hands have on the ground. Your shoulder blades will glide together and then apart and you’re doing it!

Scapular pushups

One of the few times where I won’t say arms straight! Engage your coreC bend over and squat slightly. Then squeeze between your shoulder blade to lift your arms up!

Bent arm fly

Shoulder blades down and together, core tight and engaged. Feel like you’re lifting from the back of your elbows the same way you would when you’re running!

Standing rows

The third iteration of curls that I like is palms down. You’ll feel this one near your elbow and in your forearm a little bit as your wrists must stay activated to keep them from bending down. Always maintain a straight neutral wrist position!

Curls (palms down)

Similar to regular curls, the hammer curl has your palms facing each other which will activate the bicep slightly differently!
Pretend there is a stick behind your elbows so they don’t go behind you, and maintain constant tension!

Curls (hammer)

Keeping tension through your core and entire upper body, pretend there is a broomstick behind your elbows so they don’t go behind you. Then, while maintaining constant tension, curl up and down!

Curls (palms up)

Biceps and pull!

April day 3 Biceps and rows!

Surprised that only 15 minutes got my heart rate up so much! ‘Twas great!

Daniella Marshall

I like the addition if using the vector foam roller into an exercise.

Nick Lucki

April day 1 push let’s go!

April day 2! Core!

These “avalanche” follow along work outs really gets your heart pumping. After a really short recovery I feel so alive and full of energy.

April day 4 Quick and easy 10 min avalanche!

April day 5 leg burner!!!

April day 6 boulder shoulders!

April day 7 Foam rolling shoulders/arms

April day 8 push!

April day 9 core!

April day 10 biceps and pull!

April day 11 avalanche!

April day 12 quick legs!

April day 13 shoulder gains!

Using the vector foam roller on my fore arms, I am noticing a lot less stress on my wrist and hands when I am stuck typing for hours on an article on my computer.

April day 14! Foam rolling shoulders

April day 15! 10 min EMOM!!!

April day 16! Core!

April day 17 legs!

The stability exercises are a little trickier than they look. Nice set - will do them as part of my regular routine.

April day 3 Biceps and rows!

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