Name: Playbook - Best Fitness - W4/D1 Upper Body Pull. Back and biceps
Uploaded: 2021-01-18T11:48:23.027Z
Duration: 45 min
Description: W4/D1 Upper Body Pull. Back and biceps

You can use this circuit to warm up your muscles before any workout. Especially good for a cardio focused work out.

Starting standing up tall. Then hugging one knee in toward your chest and releasing it forward into a lunge.  Then bringing the opposing head down towards the floor and extending the top end up towards the ceiling having your body rotating towards the light that’s in front. Stepping back up to a standing position and alternate

Runners lunge with knee hug. (Toni)

Start standing sideways. And stepping 1 foot out in front then bending the knee then shifting your weight to the other knee. With the objective of stretching out the inner thigh as you go. Step off the back foot and allow yourself to rotate 180° and then repeat

Rotating lateral lunge (Toni)

Grab ankle and pull towards glute.  Rise opposing hand above head for balance. As you walk forward alternate sides.

Quad stretch with balance. (Toni)

Extend one foot slighting in front of the other with that toe flexed toward the ceiling. Reach hands down toward that front foot then reach hand toward the ceiling. Repeat alternate side as you walk

Toe touch hamstring stretch (Toni)

Standing up tall pulling your ankle up toward you and pushing your knee down towards the floor gently. You should feel your hip open up. Release foot take a step forward and repeat on other side

Figure 4 piriformis stretch (Toni)

Active warm up (Toni)

Place hands on barbell a little bit outside of shoulder width. Slowly bend forward keeping the core in gauge. Then pull the barbell toward your bellybutton.  Then slowly lower arms back down to Straight.  

Keep chest tall during movement and back flat.

Barbell bent over row. (Toni)

Grab a straight bar a little bit outside of shoulder width. 

Then pull bar Towards clavicle. Bringing elbows towards your sides. As you pull down try to pull the shoulders down away from your ears at the same time. Then slowly rise arms back up to straight.

Straight bar Lat pull down (Toni)

Standing up tall with dumbbells down by your sides. Keeping the core engaged and body straight.

Curl the dumbbells up toward your shoulders bending at the elbows. Then slowly descending the arms back down to your sides

Dumbbell bicep curl (Toni)

Grabbing onto a rope then slowly sitting down. Turn palms toward you. 

And then pull arms down toward your clavicle squeezing your elbows toward your sides. Allowing your hands to open up a little bit more when they get towards your chest. 

Keeping their hands facing toward you during the entire movement

Seated Rope lat pull down (Toni)

Standing with the side of your body next to the cable. Grab handle and walk away from the anchor point Until your arm is straight. 
Once your arm is fully extended then curl towards your ear. Then slowly re-extending the arm back out to the straight

Lateral cable bicep curl (Toni)

**can use any narrow grip attachment** 

Holding onto the handles. With feet up on platforms 
Keeping you body upright and still, pull hands towards bellybutton. Squeezing your shoulder blades together.

W4/D1 Upper Body Pull. Back and biceps

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