Name: Playbook - Annie Openshaw - W4/D3 Back & biceps
Uploaded: 2023-03-12T18:11:01.746Z
Duration: 60 min
Description: W4/D3 Back & biceps

- 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

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

- 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

- Start in a high plank position 
- Drive your knees towards your opposite elbow one at a time back and forth 
- Increase speed as you feel comfortable

Crossbody mountain climbers

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

Dumbbell bicep curls

- 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

Back bow pull

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up, engaging your biceps as you curl
- Press the dumbbells overhead
- Reverse the movement all the way back down to starting position with control

Dumbbell hammer curl to press

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

CIRCUIT

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

W4/D3 Back & biceps

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