Name: Playbook - Raquel Santos - HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)
Uploaded: 2024-03-21T05:32:58.666Z
Duration: 65 min
Description: HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)

Kate Spaschak 

1️⃣ WARM UP
- Superman lat row - 2-3x15
- Plank - 2-3x60s

2️⃣ TRISET
- One arm cable rows - 3x12 each side
- Bent over reverse flies - 3x12
- Curls to renegade rows - 3x8 (1 rep = 2 curls into 2 renegade rows each side)

3️⃣ SUPERSET
- Neutral grip lat pulldown w/slow eccentric- 4x12
- Concentration curls to reverse grip curls - 4x16 (8 reps each move)

4️⃣ TRISET
- Straight arm pulldown - 3x15
- One arm DB row - 3x12-15 each side 
- DB out to in hammer curls into alternating curls - 3x60s (30s each)

5️⃣ CORE FINISHER
- Alternating toe reaches - 2-3x10 each side 
- Reverse crunches - 2-3x15
- Side plank row - 2-3x10 each side 
- Plank knee crunch lifts 2-3x10 each side

Superman lat row

Plank

Warm Up

Standing single arm cable row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

1 rep = 2 curls + 2 renegade rows each side

Dumbbell curl to renegade row combo

Triset 1

Neutral grip lat pulldown with slow eccentric

Concentration curls to reverse grip curls

Superset

Straight arm pulldown

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

DB out to in hammer curls into alternating curls

Triset 2

Alternating toe reaches

Reverse crunches

Side plank rows

Plank knee crunch lifts

Core Finisher

HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)

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

HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)

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