Name: Playbook - Aubri & Liv - W1/D5 BACK + BICEPS
Uploaded: 2024-04-01T02:51:44.859Z
Duration: 50 min
Description: W1/D5 BACK + BICEPS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

Eden

Don’t have a bench or a way to do band stuff so had to modify a bit. Still burns!

Sarah

Jalynn

Skye

Shannon

Katie

Amanda

Lilly

SO GOOD Aub and liv!!!! I loved this burn so much!! Best start to my day! So excited for you guys!! 🤎

Aubree

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

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

Bent over dumbbell flies

- Bring you hand and Heel together in the air
- Alternate on both sides 
- Pick up speed as your get comfortable

Heel Taps

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Activation + Warm Up

- 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

- 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

- 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

SUPERSET 1

- 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

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

SUPERSET 2

- 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

- with both arms supported on a flat bench
- start with both legs on one side of the bench
- jump with both feet over the bench & land on opposite side
- jump back over

Bench Hops

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- 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

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.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

Plank Dumbbell drag

- 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

BURNOUT (optional)

W1/D5 BACK + BICEPS

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

Maggie Roberts

W2/D3 SHOULDERS + ABS

Jessica

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W1/D5 BACK + BICEPS

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