Name: Playbook - Aubri & Liv - 5/1: BACK + BICEP HOME
Uploaded: 2024-05-13T00:37:06.004Z
Duration: 50 min
Description: 5/1: BACK + BICEP HOME

Sandy

Julia

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

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES. 

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 have bands, perform using dumbbells. Switch standing row for bent over row. You can also use booty bands here!

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

Bent over dumbbell fly

- 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

- Start by securing a band to an anchor point at chest height, and standing facing it.
- Grasp the handles in both hands, with your arms fully extended in front of you.
- Pull the handles towards your armpits, while keeping an "open chest" posture.
- Return to the start position under control. 
- Repeat.

Band Standing Row

- 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

Activation

- 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

- 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 1

2 Exercises. 3 Rounds.

SINGLE ARM ROW- Squeeze and hold at the top of each rep for a 2 count, no jerking, be strict in your motion.

- Support yourself using your opposite arm on a bench
- Row dumbbell to your hip while retracting your shoulder back
* 12 reps per side

Dumbbell Single Arm Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
* 10 each side

Dumbbell alt. bicep curls

SUPERSET 2

Staring & ending our circuit with hammer curls to really activate & work those bicep muscles.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell Hammer Curls

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
*10 each arm

Dumbbell gorilla rows

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

1. Stand with your feet shoulder-width apart and maintain a slight bend in your knees.
2. Hold a pair of dumbbells in each hand, with your palms facing inward towards your body.
3. Begin with your arms extended straight down in front of you. 
4. Keeping your core engaged and your back straight, lift your arms out to the sides and up towards your ears, forming a Y shape with your arms.
5. Squeeze your shoulder blades together as you lift your arms, focusing on engaging your upper back muscles.
6. Hold the Y position for a brief moment, then slowly lower your arms back down to the starting position.
7. Repeat the same movement but this time you are going to bring your arms out to the sides, bending at the elbow, making a w. 

One Y, & one W = one rep

- 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

CIRCUIT

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.

REST

BURNOUT (optional)

5/1: BACK + BICEP HOME

Tiffany

Avery

Ali Roberto

5/18: LOWER BODY GYM

Mobility workouts! Easy quick protein packed snacks!!

I’ve been loving the format of the workouts these past few weeks! I would love to see more stretching exercising at the beginning or the end!

Kamryn

5/17: BACK + BICEP GYM

Rachel

Felicia

5/15: FULL BODY STRENGTH GYM

Emily

Maddie

5/14: ARMS + ABS GYM

Made me feel powerful and like a bad ass!!

5/13: LOWER BODY GYM

Marina

Annie

5/18: LOWER BODY HOME

Deepika

Love it! Easy to follow and burns so good!!

5/17: BACK + BICEP HOME

McKenna

5/15: FULL BODY STRENGTH HOME

kinsey

5/14: ARMS + ABS HOME

Holy cow what a burn!!! These workouts are exactly what I’ve needed. Thank you!!!

5/1: BACK + BICEP HOME

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