Name: Playbook - Warrior Fit - Monday May 15 - Back and Biceps
Uploaded: 2023-05-29T17:14:36.883Z
Duration: 60 min
Description: Monday May 15 - Back and Biceps

Good therapeutic back and bicep session today! Let's get stronger! Pullups always #1 in my back sessions

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

Every minute on the minute, for 12 minutes. Do 3 pull-ups.
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

12 Min EMOM Pull-ups

- Hinge at the hips to lean forward, neutral spine and knees slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row
- Lower the bar in a controlled motion

Barbell Rows

- From a standing position, bend forward bringing your chest to face the floor
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Raise

- 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

Cable Rows

Keep a good squeeze at the top! If you can't squeeze at the top, lower the weight.
- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion

Alternating Dumbbell Curl (Each Arm)

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curl

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion