Name: Playbook - Samantha Skolkin - Week 3 Day 5 Back/Bis/Abs
Uploaded: 2022-03-07T15:24:38.840Z
Duration: 60 min
Description: Week 3 Day 5 Back/Bis/Abs

Start by grabbing the bar with a double underhand grip, slightly outside shoulder width.

Hinge over by pushing your hips back with your core braced and shoulders retracted to protect your spine. Keep your back flat.

The bar should sit slightly below the knee as long as the lower back stays flat and the core fully engaged.

Drive the elbows back until they’re even with your body and the bar near your abdominals.

Remember to stick your chest out while pulling the shoulders down and back.

Squeeze for maximal muscular contraction and then slowly lower the weight under control to the starting position.

Repeat for prescribed amount of reps.

Bent Over Underhand Barbell Row

Grab 1 heavy dumbbell and 1 lighter dumbbell. First, pick up the heaviest dumbbell and do 10 reps then drop that weight, immediately pick up the lighter weight and do 15 reps. Switch arms! This is one set 

3 total sets 🔥

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

Bent Over DB Row *dropset*

Use the V-bar and attach it to the cable machine and sit down

Place your feet on the platform or crossbar provided with knees slightly bent and arms extended straight

Lock your knees, tighten your spine, and retract with your shoulder blades and flex the elbows

Once you reach a 90-degree angle from your legs, return to start position

Repeat for the recommended amount of repetitions

Close Grip Seated Cable Row

Sit down at a cable machine with a row attachment and a single D-handle that allows you to grip with a single hand. 

With your knees slightly bent, spine neutral and shoulder blades together, bend at the hips to grasp the handle so that the palm neither faces up nor down but straight to the side (on the same side as your body).

Brace through the core before beginning the movement.

Pull the handle to your chest, keeping your back upright and tight throughout the movement. 

Focus on bringing the shoulder blades together at the end of the range of movement. 

Return to the start position under control, maintaining the same braced position in your torso.

Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blade and the arm. 

Also do not push the head forward at the end of the movement. Instead, focus on completing the range of motion in the shoulder blades.

Repeat for prescribed reps on one side, then on the other. This counts as one set!!

One Arm Neutral Grip Seated Row

Start off setting up an flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor.

Hold the dumbbells in an underhand grip with your palms facing up, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and squeeze.

Return back to the starting position and repeat with the opposite arm.

Repeat for prescribed amount of reps!!

Seated alternating dumbbell curl

The name “21” come from doing 7 reps three times from different starting and ending positions. This is a killer bicep workout! (I show you 3 reps each in my demo)

Stand up straight holding barbell with arms fully extended at your waist and with both feet about shoulder width apart.

Both hands should be shoulder width or just past shoulder width apart.

While holding the upper body and arm stationary, curl the bar forward while contracting the biceps until your arms form a 90 degree angle and repeat for 7 reps.

Then move the bar until your arms are at shoulder level and go down until your arms are at a 90 degree angle and repeat for 7 reps.

Then start while holding the bar with your arms fully extended and curl the bar up until your hands are at shoulder level for 7 reps.

Your elbows should not move forward or backward during the entire exercise.

As you return the arms down to the starting position follow the same line down.

Repeat for the recommended amount of repetitions.

You will be doing scissor kicks and lying leg raises with no rest in between those two exercises. 

One minute rest between superset!

3 total rounds.

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.

Lying Scissor Kicks

Lie on a mat on the floor, face up, legs extended.

Place your hands underneath your lower back and glutes so your pelvis is supported.

Begin to raise your legs toward the ceiling while pressing your thighs together and keeping the legs straight.

Lift until your hips are fully flexed and you can’t go any higher with straight legs.

Lower your feet down without touching the floor. Repeat for the recommended amount of repetitions.

Week 3 Day 5 Back/Bis/Abs

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