Name: Playbook - Aubri & Liv - BACK LITERALLY ON FIRE
Uploaded: 2024-04-28T18:06:17.608Z
Duration: 50 min
Description: BACK LITERALLY ON FIRE

I LOVE this workout. I have legit done this workout every week for the last three weeks!!

Courtney

Ali Roberto

ABCDEFG MY BACK WAS ON FIRE AFTER THIS ONE! Not kidding, I think I saw a flame.

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

Band Rotations

ALT band pulldowns

Hand Touch

MOBILITY (optional)

Back Touches

Option to have ball or block in between knees

Superman Banded

Kettlebell Swing

BACK WARM UP CIRCUIT

This is a high rep superset. You want to pick a weight load you can hit the 20 reps with BUT that the last 4 reps HURT to do.

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

REST

Rotating Bicep Curls

HIGH REP SUPERSET

Kneeling Rope Pulldown

STRENGTH

Banded Bicep Curls

Wide Stance Back Row

Bridge Pullover

CIRCUIT

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Cable Rope Row

CABLE SUPERSET

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

BACK LITERALLY ON FIRE

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