Name: Playbook - Aubri & Liv - 1/23: BACK + BICEP
Uploaded: 2024-01-28T20:47:26.105Z
Duration: 50 min
Description: 1/23: BACK + BICEP

By giving alternative when we don’t have the material at home☺️

wish there was a little bit of lower back but overrall I loved it!!

Faith

When I say we are hitting back and biceps hard today, I mean HARD! Let’s have fun.

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 5 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 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

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

Bent over dumbbell fly

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back flat, forming a straight line from your head to your heels.
3. Lift your right hand off the ground and tap your left shoulder, while keeping your hips and shoulders stable.
4. Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps for the desired number of repetitions or time.
*10 each side

Bear Plank Shoulder Taps

Activation

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

Dumbbell Single Arm Row

2 exercises. 3 rounds.

BENT OVER ROW REVERSE GRIP: You can support chest on incline bench with dumbbells if needed. 

PULLOVER: move slow & controlled. Lower dumbbell until you feel a pull in your lats.

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- grip the dumbbells with palms facing away from you 
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row reverse grip

- 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

SUPERSET 1

2 Exercises. 3 Rounds.

HAMMER CURLS: Your goal is to lift as heavy as possible for the 10 reps. Record the weight you lift.

BAND PULL APARTS : move slow & controlled. Hard squeeze on extension. 

Your arms & lats will be TIRED after this superset. Take it slow & controlled. Engage the lats & FEEL the movements. Really focus on mind & muscle connection for these two lifts.

- 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

- 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

SUPERSET 2

- 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

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

Dumbbell renegade rows

Curl Raise

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.

- Start with dumbbells in each hand
- With chest lifted and core engaged bend at the waist
- Drive your hips forward propelling dumbbells forward and up
- Stopping just in front of the shoulders 
- Allow dumbbells to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swing

-While seated on a bench
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

1/23: BACK + BICEP

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