Name: Playbook - Aubree Aldous - Back & Biceps
Uploaded: 2023-04-13T02:50:34.915Z
Duration: 50 min
Description: Back & Biceps

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

Bree

Jumping jacks

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Circuit 1

Seated row

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

1 arm dumbbell row

Sprawl

Circuit 2

Bent over fly

Bent over wide row + hammer curl

Curl slow release

Circuit 3

Complete as many rounds as possible in the time.

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

Mountain climbers

- Start in a high plank position with a dummbell in each hand
- Row one dumbbell, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Back & Biceps

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