Name: Playbook - Alexandra Yaeger - Back + Biceps
Uploaded: 2023-07-09T21:31:02.186Z
Duration: 60 min
Description: Back + Biceps

Repeat the series of stretches for 3-5 minutes. Before your workouts, you should be doing dynamic stretches! 

Meaning do not HOLD a movement. Continue moving through the motions!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hamstring Slides

Active Quad Stretch

Garland Stretch

Warm Up

Lateral Pull Down

DB Row

Stand in front of a cable machine as if you are about to perform a straight arm lat pulldown. Grasp a straight bar or rope and while keeping your arms straight, use your lats to pull the bar to each side of your body as if you were rowing a kayak. Repeat movement so that you row equal times to each side and so that you row equal times with each arm positioned on the top and bottom.

Kayak Row

Single Arm Lat Pull

High Pull

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

Remain upright, try your best not to lean forward or bend over on the arm railing for support. Set the pace to something that’s comfortable and feel free to change the speed higher & lower to challenge yourself!

Stair Master

Back + Biceps

Challenge Recipes

Just finished signing up for the challenge.

Anna

THE PRIZE + ENTRIES

THE SPLIT

jennie

Shannon

Shalesa

W1/D1 Back & Deadlift

Andrea

W1/D5 Cardio + Core

Juanita Loftis

Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

W2/D1 Back & Deadlift

That was a KILLER if pushing yourself 😅

Back + Biceps

More workouts from Alexandra Yaeger