Name: Playbook - Ally Minson - W3 D2: Back & Biceps
Uploaded: 2023-11-08T04:10:43.033Z
Duration: PTnullM
Description: W3 D2: Back & Biceps

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- start as if you’re doing a cable row with your feet placed on the pads with knees slightly bent
- grab one handle with one hand
- when pulling your elbow back rotate your hand so that your palm is facing up 
- return to starting position and repeat

Underhand single arm row

- Pull the weight down to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position

Kneeling single arm high pulley row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- start with 2 light to moderate dumbbells 
- start with the dumbbell by your sides and slowly bring them up and put to your sides until that are straight up above your head 
- keep arms straight with a slight elbow bend 
- come down to starting position SLOWLY
- repeat

Around the world

W3 D2: Back & Biceps

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D2: Back & Biceps

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D4: Full Body

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D5: Legs

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D1: Legs

W4 D2: Back & Biceps

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W3 D2: Back & Biceps

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