Name: Playbook - Raquel Santos - BACK/BIS/CORE (Wed 1/18/23)
Uploaded: 2024-03-21T05:32:58.703Z
Duration: 65 min
Description: BACK/BIS/CORE (Wed 1/18/23)

1️⃣ SUPERSET 
- Pull ups (bodyweight, assisted, or weighted) - 5x5
- Hanging knee raises (weight optional) - 5x8

2️⃣ SUPERSET
- Dead bug dumbbell pullover - 4x12
- Single arm lat pulldown into double cable lat pulldown - 4x8 each side into 10 both arms

3️⃣ SUPERSET
- Wide grip straight arm pulldown - 3-4x12
- Cable rope hammer curl - 3-4x20

4️⃣ SUPERSET
- DB RDL (x2) to row - 3x12
- Single arm incline curls into double arm incline curls - 3x6 each side into 10 both arms 

5️⃣ CORE FINISHER
- Ab rollouts - 8x30s on/30s off

Pull ups (bodyweight, assisted, or weighted)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

*weight optional

Hanging knee tucks

Superset 1

Deadbug dumbbell pullover

Single arm lat pulldown

Double cable lat pulldown

Superset 2

Wide grip straight arm pulldown

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Superset 3

DB RDL (x2) to row

Single arm incline curls into double arm incline curls

Superset 4

Ab rollouts

BACK/BIS/CORE (Wed 1/18/23)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

BACK/BIS/CORE (Wed 1/18/23)

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