Name: Playbook - Aubri & Liv - 4/24: BACK + BI’S HOME
Uploaded: 2024-04-28T18:07:10.041Z
Duration: 50 min
Description: 4/24: BACK + BI’S HOME

Shahar

PULL BABY PULL. We love a little back & bicep day. Don’t skip upper body days. Once I started taking them serious that’s when I started to love my bodies physique even more.

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout. If you don’t feel warmed up enough after these movements, repeat.

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

Warm Up + Activation

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up while pushing your elbows high & wide 
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row wide

- 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

Dumbbell across body curls

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.

*15 each side

Reverse Grip Single Arm Row

SUPERSET 1

- Hold single dumbbell in both hands
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Waiter Curl

- Hinge at your waist keeping a flat spine 
- Then extend and raise your arms in the shape of a “Y” formation (thumbs upward) for the first position 
- Then bring them down to form a “T” (thumbs down) 
- Next put your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

SUPERSET 2

- Place one knee on a bench, one hand in a push-up position. Body parallel to the floor with back straight, one hand holding the dumbbell onto your side.
- Pull the dumbbell up to the side of your chest, keeping arm close to the bodv.
- Lower the dumbbell returning to starting position.
- Complete all reps on one side before switching to the other side.

Dumbbell Single Arm Bent Over Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Straighten arms forward 
- Bring arms back to top of bicep curl position 
- Lower with a controlled motion

bicep curl + serve

SUPERSET 3

- With this exercise, you'll perform a bicep curl with a squat.
- When you're doing your squat lower dumbbells in each hand to floor level
- Make sure you set your weight back into your heels. Keep your knees behind your toes
- When you stand back up perform a hammer bicep curl
- Repeat

Squat w/ bicep curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
* 10 per side

Alternating hammer curls

- Bend forward at your waist, maintaining a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

BURNOUT

4/24: BACK + BI’S 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!!

4/24: BACK + BI’S HOME

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