Name: Playbook - Aubree Aldous - WEDNESDAY - BACK & BICEPS
Uploaded: 2023-04-13T02:50:35.073Z
Duration: 35 min
Description: WEDNESDAY - BACK & BICEPS

Seated wide row

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

Db row underhand grip

Narrow curl

Circuit 1

- Modification: Drop your knees so they are resting on the ground, focusing on hinging at the hips

Push-up

- 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

- Use a resistance band or cable machine anchored low
- Lean body forward at a 45 degree angle
- Keep elbows to your sides, feeling the curl in your bicep

Leaning cable curl

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Circuit 2

Complete as many rounds as possible in the time.

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

Incline mountain climbers

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Jumping jacks

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

1 arm dumbbell row

- 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

- 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.

WEDNESDAY - BACK & BICEPS

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