Name: Playbook - The Fit Green Goddess - Thursday: Back + Triceps
Uploaded: 2023-04-01T11:08:04.571Z
Duration: 61 min
Description: Thursday: Back + Triceps

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Mary

Todays workout is all about your back and triceps! The stronger your back, the better your posture! 
Those triceps! Lots of you have asked about how to firm and define their triceps. Todays workout will help! 
As always, focus on form before going heavier. If you don’t have something I’m using, let me know! There are always other ways to modify.

You will need:
A heavy resistance band
Foam roller
Lat pull down machine or resistance band
Super heavy dumbbells or kettlebells
A light-moderate kettlebell
Lighter set of dumbbells
Cable machine
Bench or box

1. Neutral grip lat pull

2. Farmers carry

3. Close grip push-up 

*notes- 
Neutral grip lat pull means you are using a grip where your palms face each other like in my video.  I don’t have that sort of attachment so I wrapped cable handles around the lat pull bar.

Farmers carry is where you are holding two super heavy kettlebells and standing upright locked, and you carry and walk slow for a long distance. I did the length of my gym. 

Close grip push up-Get into an all-fours position with your knees + toes flexed, in contact with the floor. 
hips- over knees. 
hands- spaced a few inches apart. 
shoulder blades-protracted + away from your spine.
rotate shoulders to engage your lats. Straighten legs + lift  knees off of the ground think- high plank position. 
legs hip-width apart or close together.

- Grab the 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

Neutral grip lat pulldown

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell or kettlebells farmers walk

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Round one: 3

1. Standing close grip row

2. Side oblique

3. Skull crusher

*Notes
When setting up for round two you will need a grip for the cable  resembles a triangle or a V. If you do not see something like that you can get two handles that are usually on the cables + attach them to one attachment on the lat down machine. The idea is that your knuckles are touching and as you pull the weight to your body- you are focusing on your mid back.
When grabbing a weight for your standing side obliques, grab a weight that is not going to interfere with your form.  it shouldn’t be too too heavy. As you bend to your side, the kettlebell should be touching you leg. Stand up right, soft knees.

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

- Lean to one side engaging your obliques
- Focus on a slow controlled movement

Dumbbell or kettlebell oblique crunches (standing)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Round two: 3

1. Single arm pull down
2. Dumbbell pull overs
3.  Plank walk up + down

* Notes
single arm pull down,  you will need a cable system. If you don’t have a cable system you can loop  a resistance band up on something high. Only need one side or Cable. 
Pull overs  require a bench and a dumbbell. 
Plank walks are more do-able when elbows are on a pad.

- Kneeling on one knee
-Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Round three: 3

Thursday: Back + Triceps

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Chest + Biceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Thursday: Back + Triceps

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