Name: Playbook - Victoria D’Ariano - W3/D2
Uploaded: 2021-01-18T11:48:43.760Z
Duration: 45 min
Description: W3/D2

Caitlin

Jade

Back 
Lat pulldown  4 x 15, 12, 10 , 10
Single arm dumbbell row  4 x 15, 12,10,10
Close grip lat pulldown 4 x 12, 12,10,10
Straight arm pulldown  3 x 15

Biceps
Bicep curl 3 x 12
Overhead bicep curl 3 x 12

"- Sit down with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the ba

Lat pulldown with bands

-Bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try

Single arm dumbbell row

-Grab the resistance bands with your palms facing out and down.
-Get down on your knees with your hands up over your head and the resistance band taught.
- Bring your hands down and out to shoulder height and then let them back up.
-This completes one repetition.

Close grip lat pulldowns

-Sit on the floor with your legs extended, loop the resistance band around the soles of your feet and hold one end in each hand. -
 Pull the band toward your waistline, while squeezing the shoulder blades. 
- Slowly release tension to return to the starting position and repeat.

Seated row underhand grip

With arms extended up and hands about shoulder width apart, pull the bar/band down toward your waist.
Keep shoulder blades drawn tightly together, elbows slightly bent in a fixed position and wrists straight.
Be creative with your positioning- stand on a platform, kneel, sit or bend over at the waist to adjust your height. Lower yourself to raise the resistance.
Take a small step forward or backward to modify your 'pulldown'.

Straight arm pulldowns with bands

-Stand with both feet on resistance band holding handles long next to your sides with palms facing forward.
-Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.
-Slowly release arms back down to starting position.

Bicep Curl with bands

Attach bands in a high overhead position.
- Stand or kneel in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- While inhaling, move your forearms back to the starting position. Note: Your entire body is stationary during this exercise except for the forearms.
- Repeat for the recommended amount of repetitions prescribed in your program."

Over the head curls with bands

W3/D2

Came across your plans, and I decided to try out a workout. I've been missing working with band, and this was perfect!

Amy Yeary

Thankful for these minimal equipment workouts! Can get a quick burn in even with just bringing a few bands traveling!

Melanie

Might not be able to lift my coffee  cup tomorrow 😂☕💪

Jennika

W1/D1

Olivia

Alannah

Maggie Lafountain

W1/D2

Shannon

I would like to see more leg exercises that are easier on the joints. The summo DL and kneeling hip thrusts make my knees hurt.

Cecilia

W1/D3

Happy I don’t have clinical tomorrow.. cause I don’t think I’d be able to me over my patients after that

Marta

W1/D4

Second time doh g this program and it’s just as intense as the first! 💪🏼

Stephanie

Rachel DeQuinzio

My legs are jello rn! 🥵🥵🥵 great workout!

Nikki

W1/D5

My triceps are on fireeee 🔥🔥 the best !

W2/D1

Some of the exercises were challenging, but I find when I use the bands I don’t get the same burn. I’ve tried doubling up on the bands, but it still doesn’t seem that challenging. Any suggestions?

Lauren Colamartini

W2/D2

W2/D3

Almost didn’t make it today... but SO glad I did 🙌🏽

Kirstie

W2/D4

Those wall sits got me at the end omg what a nice burn😫🙏🏽

W2/D5

J’aurais aimée les instructions en français...

Morgane Medaillon

W3/D1

Brielle

Killer workout ! Can’t wait to feel the burn tomorrow morn!!

W3/D3

W3/D4

I’m pouring sweat and my legs are shaking...everything I’ve ever wanted 😂💦

W3/D2

Community

More workouts from Victoria D’Ariano