Name: Playbook - Aubree Aldous - BACK & BICEPS
Uploaded: 2023-04-13T02:50:34.924Z
Duration: 45 min
Description: BACK & BICEPS

Hell yeah! I feel so strong thanks to you! 💪

Bree

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the bar or resistance band with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar or band down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Plank toe tap

Circuit 1

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Band wide opens

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders for  7 reps
- Complete bottom half of the curl movement, stopping when elbow is at 90 degrees for 7 reps
- Complete upper half of the curl movement, from elbow at 90 degrees to shoulders for 7 reps

7-7-7

Jumping jacks

Circuit 2

Bent over fly

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Plank punches

Circuit 3

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

Plate bicep curl

Circuit 4

BACK & BICEPS

Last round was the best and worst trying if my life. 😰😂🏋🏼‍♀️

BACK & BICEPS

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