Name: Playbook - Victoria D’Ariano - W2/D1
Uploaded: 2021-01-18T11:47:32.258Z
Duration: 45 min
Description: W2/D1

Allison

maria

Jennifer

Rebekah Langford

Lying I, Y, and T  3 x 10 each
Seated dumbbell shoulder press 4 x 15,12,10,10
Lateral raises with dumbbells  4 x 15
Rope face pull 4 x 15

Superset
Upright row with cable 4 x 10
Front raises with dumbbells 4 x 10

Rear delt fly 4 x 15

I- Gently exhale and slowly lift your arms off the floor (maintain a  formation of the letter “I”), with palms facing inward.  Keep your head aligned with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
Y-  From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward.  Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
T-From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”) as illustrated with palms facing forward.  Maintain your head alignment with your

Lying down I, Y, and T  (10 each)

"- Seated take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position."

Seated dumbbell shoulder press

"- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Lateral raises with dumbbells

- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Rope face pull

"- Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Upright row with cables

"- Hold the dumbbells in front of your thighs, palms facing your thighs.
- Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
- Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
- Slowly return to the starting position using the same path as you inhale.
- Repeat for the recommended amount of repetitions."

Front raises with dumbbells

"- Seated while holding a dumbbell in each hand. 
- While keeping your back straight and maintaining the natural arch of your back, lean forward with upper body. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions."

Rear delt fly

W2/D1

Definitely feeling it in my back 👏🏽

Erica Michelle

Laura

I would love to have a better description of the "goal"to achieve in every routine. Maybe like, improve your strength or something like that.

Pachu

W1/D1

Mariana

For the alternating arms, or excersices in general, do we do 10 total (5 each Arm/side) or do we do 10 each side/arm for a total of 20?

Demi

Annie

W1/D2

Fatema

Casandream

It was great, just wish I knew what kind of weight range I should use for the exercises!

W1/D3

Wish there were descriptions with the videos for form

Joyce

Tiffany Lindsay

W1/D4

Crystal Gallegos

Definitely gonna feel this tomorrow 🔥🥵

Kendra

W1/D5

Like your workouts. As I know high reps means low weight and low rep means heavy weight

Cori

W2/D2

I love thisssss! My 🍑 is growing even without the last workout Bc my gym don’t have that! Thank youuuuuu 💕 keep doing what ur doing cus ur producing great work!

A smaller timer for rests between sets 

Access the super set exercise videos by swiping like the other exercises

Amber

W2/D3

Triceps are burning!! Love the burnout at the end of this workout

Lindsay

W2/D4

I used this Smith Machine this time for the Sissy Squats... PERFECT 🙌🏽

Kirstie

W2/D5

W3/D1

When your whole body is sore it sure makes for a harder workout 😬

W3/D2

W3/D3

I think my triceps are gonna explode 🤯

W3/D4

Awesome workout. The sissy squats I don't have this type of item as my gym so I did it with a heavy band around a pole and slip my legs in each loop

W3/D5

Noticing some strength this week! Moving the weights up a bit 🤏💪

W4/D1

Had to modify with bands instead of cable machines today. Still 🔥!! Phew!😅

W2/D1

Community

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