Name: Playbook - Aubree Aldous - W2/D3 BACK
Uploaded: 2023-04-13T02:50:34.969Z
Duration: 35 min
Description: W2/D3 BACK

Shannon

Bree

Bent over fly

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

1 arm dumbbell row

- hold cable with palm facing behind you
- open wide, keeping slight bend at elbow
- if you don’t have access to a cable machine, substitute with band(s)
- reps listed are total for both sides, complete half of reps and switch to other side of body

Single cable wide open

Circuit 1

High band pulldown

- 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

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Circuit 2

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

DB gorilla rows

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Hold one dumbbell with both hands

Bent over narrow db rows

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again
- If you don’t have access to a rowing machine, use bands and repeat same motion.

Rower

Circuit 3

W2/D3 BACK

Aubrey

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

W1/D3 BACK

Love the combinations of movement. 👌👌👌

W1/D4 FULL BODY

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

W2/D4 FULL BODY

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W3/D2 LEGS

W3/D3 BACK

W3/D4 FULL BODY

W3/D5 CORE + CARDIO

W4/D1 ARMS

I love these work outs! Thanks 🤍🤍🤍

W2/D3 BACK

Community

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