Name: Playbook - Shalena Guntle - W1/D1 GYM- BACK & BI’S
Uploaded: 2022-08-18T01:46:23.548Z
Duration: 55 min
Description: W1/D1 GYM- BACK & BI’S

- Grab the bar with your palms facing you 
- Lean back slightly, keeping your chest up
- Curl bar toward your collarbones
- Pause and return to the starting position

Seated Bicep Curl Machine (Single Handles)

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Single arm hammer strength low row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Grab the bar with an overhand 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

Lat pulldown

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Keeping your core tight
- Raise your knees one at a time up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Begin in a push up position 
- Lower body down to the ground
- Push through your arms to rise back up


- Modify with knees on the ground

Push up

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank

ABS- FINISHER

2 min walk/ 2 min jog

W1/D1 GYM- BACK & BI’S

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