Name: Playbook - Samantha Skolkin - Week 4 Day 2 Back/Bis/Abs
Uploaded: 2022-03-07T15:24:38.855Z
Duration: 60 min
Description: Week 4 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

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 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

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

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.

Place a rope attachment on a low pulley and stand facing the machine. (You should be about 12 inches away from it.)

Grasp the rope with a palms-in grip. Stand straight up while keeping the natural arch of your back and torso stationary.

Pull your elbows in to your side and keep them in position during the entire exercise. This is the starting position for the exercise.

Use your biceps to pull your arms up until your biceps touch your forearms.

Squeeze your biceps at the top, then slowly bring your weight back to the original position.

Repeat the process for the prescribed number of repetitions

Standing Cable Rope Curls *Finisher*

Please complete the 3 ab workouts without a break in between each new exercise. Rest for 30 seconds in between sets. One set = 3 exercises.

Get into a prone position on the floor, supporting your weight on your toes and your forearms. 

Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible or the prescribed time.

To increase difficulty, an arm or leg can be raised.

Plank

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.

Lying Leg Raises

Lay flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. 

If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Now place your hands lightly on either side of your head.

While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. 

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. 

At the top of the movement, contract your abdominals hard and keep the contraction for a second. 

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

After the one second contraction, begin to come down slowly again to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Week 4 Day 2 Back/Bis/Abs

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