Name: Playbook - Aubri & Liv - W2/D5 BACK + BICEPS
Uploaded: 2024-04-01T02:51:44.878Z
Duration: 50 min
Description: W2/D5 BACK + BICEPS

Taylor

Stefanie

Cote

Courtney

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.

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Alternate lifting knees up to your chest

*10 reps each leg

Reverse Plank Crunches

- Support your body off the floor, resting on your toes & hands with arms extended. 
- Raise one arm and the opposite leg straight up off the floor. Try to maintain your body in a straight line and keep your back neutral/flat.
- Hold briefly, then lower back your leg and arm to the floor returning to starting position.
- Repeat with the other arm and opposite leg. - - - Alternate sides with each rep.

* 10 reps each side

Alternating Full Plank

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

Shoulder 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

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

- 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

- 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

SUPERSET 1

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

*12 reps each side

Dumbbell ISO bicep curls

- 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

SUPERSET 2

- 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

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable 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.

- 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

- 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

BURNOUT (optional)

W2/D5 BACK + BICEPS

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Emily

Keara

W1/D1 LEGS

Maggie Roberts

Trini

W1/D2 CHEST + TRICEP

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Erin

Kinlee

W2/D2 CHEST + TRICEP

I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

W2/D5 BACK + BICEPS

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