Name: Playbook - Samantha Skolkin - Week 1 Day 2 Back/Bis/Abs
Uploaded: 2022-03-07T15:24:38.765Z
Duration: 60 min
Description: Week 1 Day 2 Back/Bis/Abs

Hold the bar just outside shoulder width and hang at full arm extension

Keeping your body straight, contract your late to pull yourself up as high as you can, driving your back knows down

Lower with a slow controlled motion

 *Bodyweight Pull-up*
 Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.

Engage your core, and pull your body straight up without swinging.

Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down

Lower with a slow controlled motion

Pull-Ups

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. Repeat for prescribed amount of sets and reps.

WG Lat Pull Down

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully engaged, arm fully extended and chest out. 
(You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.

Drop your shoulders and avoid pinching or shrugging your neck.

Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Slowly release the bar back to the start and repeat for the prescribed amount of reps!!

Unilateral Neutral Grip Lat Pull Down

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Bent Over DB Row

Start by standing tall, holding two dumbbells in each hand with your feet shoulder width apart.

The palms of your hands should be facing your torso to start.

While holding the upper arm stationary, curl one arm forward while contracting the bicep until your arm is at shoulder level.

Bring that arm down while simultaneously bringing the other arm up and repeating the same movement. 

Keep going for the recommended amount of sets and reps.

Standing Alternating Bicep Curls

Choose a heavier weight for 10 reps then immediately drop the weight and do 10 more reps without rest.

Using a single-hand attachment, place the pulley at the very bottom of the cable machine.

Stand facing the machine, grab the handle and take a small step back.

Place your opposite hand on your waist for balance, and with your knees slightly bent, arm fully straightened and elbow tucked at your side, curl the cable up while keeping your wrist in a neutral or slightly extended position.

Make sure to keep your shoulder positioned down and back.

Continue the motion until you feel a strong contraction in your biceps, squeeze at the top, and then lower the weight back down.

Repeat for the prescribed amount of reps!!

Unilateral Standing Cable Bicep Curls

1 Arm Cable Curl *dropset* 10-10 reps

Please complete the two ab routines without a break in between. Rest for 30 seconds in between sets. One set = both exercises.

There are two ways to do hanging leg raises. First, I will explain how to do this exercise on the hanging leg machine (shown).

Shift your weight to your arms and allow your legs to hang straight down beneath you.

Using the strength of your core and legs, lift your legs up until they are straight out in front of you and parallel to the floor (or as high as you can go)

Slowly lower your legs down to starting position and repeat for the prescribed amount of sets and reps. 

For the hanging leg raises using a pull-up bar:

Raise your legs are high as you feel comfortable while hanging from a pull-up bar, hands facing forward, arms straight and core engaged. Lower your legs down slowly and repeat for the prescribed amount of sets and reps.

Hanging Leg Raises

Lie flat on the floor, with your legs extended in front of you. 

Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.

Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Week 1 Day 2 Back/Bis/Abs

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