Name: Playbook - Taylor Ferringer - W2/D2 Back, Shoulders, Triceps & Abs
Uploaded: 2023-03-19T03:10:16.212Z
Duration: 90 min
Description: W2/D2 Back, Shoulders, Triceps & Abs

Warmup - 

   High Plank Toe Touch
   High Knee Crunches
   V-Sit Crunches

Working Sets -

   Neutral Grip Pull-up
   Seated Cable Row
   DB Front Raises
   DB Upright Row
   Cable Tricep Extensions
   Cable Face Pulls
   DB Lateral Raises

Cardio -
   
   Sprint HIIT

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Place your leg at about 90 degrees
- Raise your shoulders off the floor 
- Engage your abs at the top

Weighted high knee crunches

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

V-sit double crunch

Abs Warm-up Circuit

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- 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

Seated cable row

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Dumbbell Delt Superset

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Rope Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

W2/D2 Back, Shoulders, Triceps & Abs

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