Name: Playbook - Raquel Santos - TUESDAY: BACK & BIS
Uploaded: 2024-03-21T05:32:59.255Z
Duration: 75 min
Description: TUESDAY: BACK & BIS

TUESDAY: BACK & BIS 
W/D2

Core Activation:
- Banded bird dog - 2-3x15 each side 
- Hyperextension - 2-3x15 *Modification: Superman 

1. Barbell bent over row (underhand grip) - 3x5, 2x12 *Make sure to warm up properly and do 1-2 warm up sets before the working sets

2a. One arm DB row - 4x10 each side 
2b. Flat bench single arm Deadbug pullover - 4x12 each side 

3. Wide grip lat pulldown - 5x20,15,12,10,8 *Increase weight as reps decrease 

4. Paused standing hammer curls - 5-6x5 (pause 3s at top of each rep)

5a. Chest supported DB row - 4x8
5b. Chest supported DB rear delt flyes - 4x12

Banded bird dogs

*Modification: supermans
- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Core Warm Up (2-3 rounds)

*Make sure to warm up properly and do 1-2 warm up sets before the working sets

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row (underhand grip)

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

One arm dumbbell rows

Flat bench single arm Deadbug pullover

Superset

*Increase weight as reps decrease 

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Paused standing hammer curls

Chest supported double arm rows

Chest supported rear delt flyes

TUESDAY: BACK & BIS

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

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

TUESDAY: BACK & BIS

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