Name: Playbook - Arev @endicci - BACK AND BI
Uploaded: 2022-03-16T05:03:37.003Z
Duration: 80 min
Description: BACK AND BI

Kyra

Grace

Stephanie

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor and let it come to a full stop

Pendlay row

- Bend over at the hips while maintaining a straight back and keep this hip hinge through the entire exercise
- Keep a slight bend in your elbows
- Starting position is with the dumbbells hanging down to the floor with your palms facing each other
- Lift the weight out to your sides until they align with your shoulders 
- Control the weight on the way down

DB Rear Delt Fly

Back & Rear

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- Pull cable attachment to the side of your chest
- At the top of your motion, your arm and shoulder should be fully extended 
- A small rock is a natural part of this movement and is okay. You might end up more upright as you pull the cable into your chest, and more leaned as you bring it back up to fully extend

Half-Kneeling Single Arm Lat Pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one arm at a time 
- For the arm that’s not curling, make sure it’s completely lowered, with elbow lockout 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

BACK AND BI

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

BACK AND BI

Community

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