Name: Playbook - Aubree Aldous - WEDNESDAY - 💪🏽 BACK & BICEPS
Uploaded: 2023-04-13T02:50:35.019Z
Duration: 55 min
Description: WEDNESDAY - 💪🏽 BACK & BICEPS

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row (single handles)

- 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

- 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

Football drill

Circuit 1

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Alternating bent over wide row

Squat to hammer curl

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

Dumbbell curl with static hold

Circuit 2

- 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

Plate bicep curl

2 plank jacks + 1 push-up

Circuit 3

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

Turbo

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the dumbbell overhead with shoulder pushing up, lift extended leg to meet dumbbell
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

WEDNESDAY - 💪🏽 BACK & BICEPS

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