Name: Playbook - Aubree Aldous - WEDNESDAY - BACK & BICEPS
Uploaded: 2023-04-13T02:50:34.944Z
Duration: 50 min
Description: WEDNESDAY - BACK & BICEPS

Seated row

Bent over fly

Banded quick curl

Circuit 1

Seated wide row

High band pulldown

Narrow curl

2 plank jacks + 1 push-up

Circuit 2

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

DB renegade rows

- High plank position with hands stacked below shoulders
- Using a dumbbell and opposite hand, drag the weight from alternating side of your body. 
- Shift positions and repeat on other side.

Plank Db drag

- 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

- 16 punches
- 16 cross body punches
- 16 uppercuts 
- 16 hooks

Punch combo

Circuit 3

- 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

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

Incline push up

Banded alternating bicep curl

Circuit 4

WEDNESDAY - BACK & BICEPS

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

Bree

Back & Biceps

Hell yeah! I feel so strong thanks to you! 💪

WEDNESDAY - BACK & BICEPS

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