Name: Playbook - The Battle Bunker - Tuesday Mar 14 - Back and Biceps
Uploaded: 2023-03-26T16:21:45.857Z
Duration: 60 min
Description: Tuesday Mar 14 - Back and Biceps

Today we'll work on pull strength including pullups, and heavier rows. I always aim to put the most effort on where I'm trying to improve and I like to keep my pullups in the higher numbers.

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

The reps are the numbers I'm shooting for, but just focusing on performing your max sets to failure x 4 times.
- 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

Pull-ups (Max Sets)

- 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 (Heavier)

- 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 Bent-over Rows A

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

Alternating Dumbbell Curls (Lighter)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Alternately curl each dumbbell toward your shoulders, engaging your biceps
- Pause at the top then lower under control

Alternating Hammer Curls

Instead of bracing your elbow on an object, focus on bracing your hand on the object and opening up more, targeting your bicep.
- Find a stationary object taller than you.
- Place your hand on the object and slightly twist to stretch the bicep.

Tuesday Mar 14 - Back and Biceps

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