Name: Playbook - Arev @endicci - BACK AND BI’S
Uploaded: 2022-03-05T19:40:29.762Z
Duration: 65 min
Description: BACK AND BI’S

Ashley

Amazing. Great work out. Can’t wait for next week. (:

Elaine

Lady

Unplanned rest days but we’re back. Let’s get this work in 😭

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Lean over at a 90 degree angle, or less if your hamstring ability doesn’t allow it
- Pull the barbell up and towards your belly button
- Pause at the top and lower with a controlled motion

Underhand Barbell Row

- Use a leg press that has loaded plate weights
- Stand over the loaded plates and position yourself so at the top of the movement your elbows come near your hip/belly button
- Grab the bar where the weights are loaded and row towards your body leading with your elbows
- Make sure to come to a complete stretch at the bottom

Leg Press Row

Last set is a triple drop-set
1. 10 reps
2. Drop weight, another 10
3. Drop weight, another 10

- Grab a handle that allows you to grip slightly wider than shoulder width
- Keep your back straight, you can naturally rock back and forth as the movement is completed, but DON’T use momentum to pull the weight
- Pull the handle towards your abdomen by being your elbows back and shoulder blades together

Wide Grip Seated Cable Row

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Using one dumbbell, put both hands under the top round platform of the dumbbell
- Position your hands palms up, and always keep your wrist rotated away from your body (while you’re pulling you might be inclined to rotate your wrist towards you since you’re pulling by trying not to)
- Like every other curl, don’t allow your shoulder to roll forward during and pull with your bicep!

Single DB Curl

Superset

- 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’S

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’S

Community

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