Name: Playbook - Aubree Aldous - W3/D3 BACK
Uploaded: 2023-04-13T02:50:35.020Z
Duration: 35 min
Description: W3/D3 BACK

Bree

- 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

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

1 arm dumbbell row

- 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 1

- 4 mountain climbers each side
- 1 push up

4 Mountain climbers + push-up

Band wide opens

Football drill

Circuit 2

Seated row

- Row dumbbells to your hip while bent over hinged at hip
- Retract shoulder blade. Pause in retraction.

Db row underhand grip

- 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

Circuit 3

W3/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

Shannon

W2/D3 BACK

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/D4 FULL BODY

W3/D5 CORE + CARDIO

W4/D1 ARMS

I love these work outs! Thanks 🤍🤍🤍

W3/D3 BACK

Community

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