Name: Playbook - Raquel Santos - W2: BACK/BIS (At-Home Friendly)
Uploaded: 2024-03-21T05:32:59.284Z
Duration: 70 min
Description: W2: BACK/BIS (At-Home Friendly)

W2: BACK/BIS (At-Home Friendly)
W2/D3

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

1. Gym: 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

1. Home: Superset 
- DB pendlay row - 4x12-15
- Floor pullover - 4x15-20

2. Superset:
- Single arm bent over row - 3-4x12 each side
- Bent over rear delt fly - 3-4x12

3. Gym: Close grip lat pulldown - 5x12,10,8,6,4 *Increase weight as reps decrease 

3. Home: Banded lat pulldown - 3-4x20

4. Biceps Triset: 
- Hammer curls - 3x12-15
- Zottman curls - 3x12-15
- Alternating DB curls - 3x8-10 each side

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

1. Gym option: Bent over barbell row (underhand grip)

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell pendlay row

Barbell floor pullover w/tabletop legs

1. Home option: Superset

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

One arm dumbbell rows

Dumbbell bent over rear delt flyes

Superset

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

3. Gym option: V-bar close grip lat pulldown

3. Home option: Banded straight arm pulldown

Seated hammer curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Seated dumbbell zottman curl

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Biceps Triset

W2: BACK/BIS (At-Home Friendly)

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: 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

TUESDAY: BACK & BIS

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)

W2: BACK/BIS (At-Home Friendly)

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