Name: Playbook - Aubri & Liv - 4/17: Upper Body Pull HOME
Uploaded: 2024-04-28T18:05:46.479Z
Duration: 45 min
Description: 4/17: Upper Body Pull HOME

I’m loving this app sm! I’ve been looking for one for so long that matches the way I like to work out and you’re it guys 🥲🫶🏼

Brooke

Alicia Lasater

Erin

Happy Wednesday! Today we work the back & bicep muscles. Hope you love it.

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Extend arms and dumbbells overhead
- Bend Elbows and bring dumbbells back towards your shoulders
- Slowly lower down until arms are extended

Curl to Press

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

SUPERSET 1

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

1. Stand next to a bench or sturdy surface, holding a dumbbell in one hand with a reverse grip. This means your palm should be facing forward, and your knuckles should be facing down.

2. Place your opposite hand on the bench for support. Keep your back straight and parallel to the ground, forming a slight bend at the waist.

3. Begin the movement by retracting your shoulder blade and pulling the dumbbell up towards your torso. Keep your elbow close to your body and focus on squeezing your back muscles as you lift.

4. Pause for a moment at the top of the movement, ensuring that your shoulder blade is fully contracted.

5. Slowly lower the dumbbell back down to the starting position, fully extending your arm but maintaining control throughout the descent.

6. Repeat the exercise for the desired number of repetitions, then switch sides and perform the same movement with the opposite arm.

Reverse Grip Single Arm Row LEFT

Reverse Grip Single Arm Row RIGHT

SUPERSET 2

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

1. Stand up straight with a dumbbell in each hand, palms facing upward. Keep your feet shoulder-width apart.

2. Engage your core and maintain a neutral spine throughout the exercise.

3. Start with your arms pulled in by your ribs. Your back muscles should be contracted. Elbows bent. 

4. Keeping your core engaged, exhale and slowly extend the dumbbells forwards. Focus on extending your biceps. Move slow & controlled. 

5. Once you reach full extension, bring the dumbbells back in to starting position.

Bicep Serves

- Start in a plank position 
- Drive your knees outwards and upwards towards your chest and shoulder one at a time back and forth 
- Increase speed as you feel comfortable
* 10 reps each side

Mountain climbers

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side
*12 per side

Dumbbell across body curls

CIRCUIT

You have EIGHT minutes to complete as many rounds as possible of this circuit.

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

Dumbbell renegade rows

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

BACK AMRAP

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Stand with both feet on resistance band holding handles long next to your sides
- Slowly both hands up towards your shoulders,
squeezing the biceps and keeping your elbows next to your sides.
- Slowly lower the arms back down towards the start position, then repeat.

Band Bicep Curl

BURNOUT (optional)

4/17: Upper Body Pull HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/17: Upper Body Pull HOME

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