Name: Playbook - Abby Schon - Biceps & Back Burner
Uploaded: 2021-10-14T15:09:18.986Z
Duration: 25 min
Description: Biceps & Back Burner

3 back moves 
3 bicep moves 
1 combo move
** HIIT burner to her heart rate up 

*8 reps (beginner), 10 reps (intermediate), 15 reps (advanced) per move

Repeat each move 3 rounds 

Equipment needed: dumbbells

*3 moves 

*8 reps (week 1 day 3), 12 reps (week 2 day 3), 16 reps (week 3 day 3) per move

*hold plank with core engaged and back flat 
*row weight back without twisting core 
*squeeze as if there is a pencil between your shoulder blades to work the back

Renegade Row

*step back as you row weights (alternating leg) 
*hinge at hips slightly while keeping back flat

Alternating leg row

*hinge app hips until back reaches a flat table too (you don’t have to touch your toes) 
*squeeze glutes on the way up
*engage back during row; pretend you are squeezing a pencil between your shoulder blades

Deadlift row

Back  Burner Circuit

*3 moves 

*8 reps (beginner), 10 reps (intermediate), 15 reps (advanced) per move

*one arm does a wide bicep curl; keep elbow close to side 
*other arm does a regular bicep curl 
*alternate arms each curl

“L” curls

*point toes out and tuck butt under for sumo squat; do not stick butt out like a traditional squat 
*hammer curl your weights at the bottom of the sumo squat

Sumo Squat with Curl

*Hinge at the hips, keep back engaged and flat 
*release arms down and curl in hinge position 
*engage glutes to avoid pressure in back

Bent Curl

Bicep Burner Circuit

*Hinge at hips 
*keep back engaged and flat while doing back fly 
*stand up and hammer curl; no momentum 
*flow through both moves with no breaks

Back Fly to Hammer Curl

*weight in heels 
*stay low, in squat position  
*land softly 
*step wide to narrow for lower impact

Wide to narrow squat jump row

Biceps & Back Burner

Chest & Tricep Burner

Amazing! Love the combo of LB and UB. Heart rate riser without much impact at all! And I took the advice of 8 reps to start. It was perfect. 30 minutes for me 👌

Biceps & Back Burner

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