Name: Playbook - Aubri & Liv - 4/24: BACK + BI’S GYM
Uploaded: 2024-04-28T18:08:18.751Z
Duration: 50 min
Description: 4/24: BACK + BI’S GYM

Jenn

Sooo good👌🏽 the YTW’s were killing today!

Miranda

Megan

Maddie

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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

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

Bridge Pullover

CIRCUIT

- 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 2

- 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 GYM

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 GYM

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