Name: Playbook - Nathan Tsuji - March day 12 biceps!
Uploaded: 2022-12-31T21:30:39.076Z
Duration: 14 min
Description: March day 12 biceps!

It’s bicep time! This time focus on a faster contraction followed by extending the arm slowly, this will increase the difficulty for you without putting more strain on your joints!

Here we go week 2!!! Hopefully you’re feeling nice and recovered from last week! The first circuit is the same but we have increased the numbers you got this!

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

Some rocking from side to side is normal since you shift your weight, but try to stay as still as possible. Make sure you’re not starting on the same arm every time so you can stay balanced.

Down down up up!

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)

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)

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)

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

March day 12 biceps!

March Day 1! Legs

March day 2 push!

March day 3 core!

March day 4 foam roll!

March day 5 shoulders!

March day 6 pull!

March day 7 rest!

March day 8 legs!

Im liking this March challenge as it intensifies.

Nick Lucki

March day 9 push!

March day 10 core!

Today was foam roller day in this challenge. I love using the foam rollers. Using them is like almost getting a professional massage without the price. Thanks Nathan, for including their use in this app.

March day 12 biceps!

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