Name: Playbook - The Fit Green Goddess - Wednesday-Back + Core
Uploaded: 2023-04-01T11:08:04.549Z
Duration: 60 min
Description: Wednesday-Back + Core

Switching the routine up a bit, we will focus on your back muscles today with a little bit of some abs. 

You will need:
🔅resistance bands
🔅Swiss ball
🔅barbell
🔅squat rack (optional)
🔅lat pull cable machine
🔅cables
🔅rope attachment to attach to cables

In this warm up, you will complete the following three exercises for 12 to 15 reps.
Each exercise should be completed 3 times.

1. Resistance band lat pull
2. Push ups
3. Bird dogs

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Warm up: 3 rounds

In round one you will focus on standing dumbbell bent over rows and a Swiss ball crunch.

1. Bent over dumbbell rows- 12 reps

2. Swiss ball sit up-
12-15 reps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

Round one: 3 rounds

1. Bent over barbell row
12 reps

2. Face pull-
12 reps

3. Cable rope crunch
12 reps

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

-position a medicine ball on the small of your back. With your chin up, 1 hand behind your head, sit up as your elbow leads the way to meet the opposite knee in the center of your body

X-crunch

Round two: 3 rounds

In this round you’ll focus on lat pulls in a different grip as well as some standing stiff arm lat pulls and rope kneeling crunches.

1. Lat pull down- (supinated) that means grip the handle in an underhand position
12 reps

2. Stiff arm cable rope pull down- slightly bent over from your hip 45 degrees, with stiff arms pull the rope down to your hip bones, squeezing your oats
12 reps

3. Kneeling cable crunch-

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

lat pulldown supine grip

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- 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

Round three: 3 rounds

Wednesday-Back + Core

Upper Body 2

Upper Body

Shoulders + arms

Chest + Back

UPPER BODY

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

Thursday: Back + Triceps

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?

Wednesday-Back + Core

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