Name: Playbook - Suzanne Svanevik - W2/D2
Uploaded: 2022-04-19T02:30:54.606Z
Duration: 45 min
Description: W2/D2

Rebekah

Back & Shoulders

- Deadlift @60% 4 x 10
- Close Grip Lat Pulldown 2 x 12/10/8 
- DB Seated Shoulder Press 5 x 12
- Close Grip Seated Cable Row 4 x 12
- Cable Upright Row 4 x 12
- Cable Crunches 4 x 15

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Deadlift @60%

- 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

2 x 12/10/8 increase weight each set
Rest 90 sec between the 2 building sets

Close Grip Lat Pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position with control

DB Seated Shoulder Press

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Cable Row

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable Standing EZ-bar Upright Row

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable Crunches

W2/D2

It was amazing! Can’t wait for the next work out

Kenny

Sini

W1/D1

Pearl

W1/D2

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W2/D2

Community

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