Name: Playbook - Aubrie Edgington - FRIDAY Back & Biceps + Cardio (HOME & GYM)
Uploaded: 2024-04-22T11:52:07.752Z
Duration: 40 min
Description: FRIDAY Back & Biceps + Cardio (HOME & GYM)

Chelsi

Great workout. Had to modify to do all the moves at home, yet still effective.

Jamie

Abby

Biceps are burning after those last two rounds 🔥

Kristie

Ooo I loved this one. Really felt my core engaging too!

Carlee

Kristie Hutchings

Those plank pulls were 🥵🥵🥵🥵🥵

Makenna

Mckenzi

Samantha

Andrea Hansen

Mickele Mills

Mckall

Pulldowns or banded pull-ups
Single arm Db row
Plank Pulls - cable  
Push-up into sit back 
Zottman curl 
Banded curls

-Sit with and attached to a high stationary object
-Pull the handles down bringing your elbows behind you and activate your lats

Banded lat pulldown

-Stabilize yourself on a bench using one arm and a knee
-With your free hand grab a dumbbell and row it to your side
-Lower the dumbbell to arm extension
-Repeat

Single arm dumbbell row (each arm)

-Get into a single arm plank position with your other hand on a single handle cable attachment out in front of you
-Hold a solid plank as you pull the cable towards you activating your lats
-Release and repeat

Plank pulls (each arm)

-Get into a high plank position 
-Perform a push-up
-At the top of the money sit back towards your heels 
-Return to the start position
-Repeat

Push-up into sit back

-Stand holding a dumbbell in each hand
-Curl the dumbbells up to full contraction
-Rotate your hands 180 degrees 
-Lower the dumbbells in the palm down position
-Rotate and repeat

Zottman Curl

-Stand with a band looped under your feet 
-Curl the handles of the band up activating your biceps
-Lower the handles to the starting position 
-Repeat

Banded bicep curl

Examples: incline walk, run, jog, hike, elliptical, stair stepper, rowing, swimming, cardio class, etc.

OPTIONAL: Cardio

FRIDAY Back & Biceps + Cardio (HOME & GYM)

Aubrianne

Becky

FRIDAY Shoulders & Triceps + HIIT (HOME) 😅

Elizabeth Burkham

Brigitte

Great workout today!  🏋️‍♀️💪

Laurel

FRIDAY Shoulders & Triceps + HIIT (GYM) 😅

Another day stronger! This was a challenge for me. Took me longer than I would like but I finished ✔️

Karine

Lauren

Looked easy at first but I was quickly humbled 🤣

Paige

THURSDAY - Legssss for days 🔥 + stretching (HOME)

Melissa

Carli

THURSDAY - Legssss for days 🔥 + stretching (GYM)

Joanna

Tayler

Monica 

WEDNESDAY Full Body EMOM

Kandi

First workout in a really long time. I didn’t give up and I’m so dang proud. This was more of an emotional workout than anything. One day stronger

FRIDAY Back & Biceps + Cardio (HOME & GYM)

Community

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