Name: Playbook - Annie Openshaw - W2/D3 Back & biceps
Uploaded: 2023-03-12T18:11:01.684Z
Duration: 60 min
Description: W2/D3 Back & biceps

- 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

- 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

SUPERSET

- 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

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent-over reverse fly

- Curl the dumbbells up with your palms facing each other
- At the top, rotate the dumbbells so your palms are facing upward
- Lower the dumbbells with control

Dumbbell hammer curl to bicep curl

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Row the dumbbells up 2x, engaging your back
- Lift back up to standing and press hips forward

Dumbbell RDL with two rows

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

Dumbbell bicep curls

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

Back bow pull

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

W2/D3 Back & biceps

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