Name: Playbook - Annie Openshaw - W1/D3 Back & Biceps
Uploaded: 2023-03-12T18:11:01.649Z
Duration: 60 min
Description: W1/D3 Back & Biceps

A back and biceps focused workout + cardio

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you pull up 
- Lower the dumbbells in a controlled motion

Dumbbell bent-over row

- Start in a high plank position
- Row one dumbbell up, engaging your back
- Keep your hips and shoulders squared to the floor as much as possible
- Lower your dumbbell and repeat on the opposite side
- Working back and forth for time or reps

Renegade row

SUPERSET

- Standing with your feet staggered and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Bring arms and legs up, tensing the back and glutes

Supermans

- Hinge at the hips to lean forward, knees should be slightly bent in a staggered split stance
- Pull the dumbbell up keeping your elbow close to your body
- Engage your back as you pull up 
- Lower the dumbbell in a controlled motion
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent over row

- Hold a dumbbell in each hand
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Lower the dumbbells with control

Dumbbell bicep curls

- Starting with dumbbell low
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell thrusters

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you pull up 
- Lower the dumbbells in a controlled motion
- Stand up
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells down to starting position

Dumbbell bent over row to bicep curl

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank
- Complete 4 mountain climbers 
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee + mountain climbers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl
- Lower the dumbbells with control

Dumbbell hammer curls

- Hop, twisting your hips and feet from side to side
- Keeping your core engaged throughout the movement

Jumping oblique twists

CIRCUIT

Running, walking outdoors, treadmill walk, incline treadmill walk, stair stepper, elliptical, swimming, cycling or anything you fancy!

W1/D3 Back & Biceps

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