Name: Playbook - Brent Hayden - Back & Arms
Uploaded: 2023-07-17T09:56:33.216Z
Duration: 20 min
Description: Back & Arms

Carlton Eaton

- Attach clips vertically and position slightly inside shoulder width apart about mid torso height (when seated)
- Squat down into a seated position and hold
- Holding handles, reach forward until you feel a slight stretch (step back and reposition if bands are too loose)
- Engage your lats and pull
- Feel your shoulder blades squeezing together
- Slowly return to starting position
- Repeat for desired reps

Finis Seated Position Rows

- Standing in a tall lunge position
- Attach clips vertically at mid torso height
- Start with one arm extended forward feeling a slight stretch
- Engage your lats and pull feeling a squeeze below your shoulder blade
- Return to starting position

Finis Lunge Position Single Arm Rows

- Attach hooks vertically about shoulder width apart and so that handles are about shoulder height.
- With an overhand grip, grab the opposite handle so that the bands cross over (right hand grabs left handle and vice versa).
- Stand shoulder width apart.
- Pull the handles apart so that your arms make a "T".

Finis Pull Aparts

- Attach the handles just above hip height and angle the hooks so that the outside hook is slightly lower than the inside hook
- With an overhand grip, grab the opposite handle so that the bands cross over (right hand grabs left handle and vice versa).
- Stand shoulder width apart.
- Keep elbows slightly bent and raise your

Finis Y Raises

- Attach the hooks horizontally shoulder width apart and about head height.
- With your knees slightly bent, bend over at the hips so that your spine and bands line up.
- Using an overhand grip, "lock your elbows in space" and press the handles past your hips until you get a full contraction in your triceps.
- Pause briefly and return slowly to the starting position.

Finis Tricep Push Backs

- Attach the hooks horizontally shoulder width apart and about head height.
- Raise your arms in front of you to shoulder height so that your arms and bands form a straight line.
- Stand shoulder width apart and step back until there's slight tension in the bands.
- Using an underhand grip, and "locking your elbows in space", pull the handles towards you.
- Once you feel a full contraction in your bicep, pause briefly before returning to the start position.

Finis Elevated Front Bicep Curls

- Attach the hooks horizontally at shoulder height.
- Standing sideways to the fence.
- Grip the handle with an underhand grip and raise your arm laterally under it's shoulder height.
- Step away from the fence until there is slight tension in the band.
 Using an underhand grip, and "locking your elbow in space", pull the handle towards you.
- Once you feel a full contraction in your bicep, pause briefly before returning to the start position.

Finis Elevated Lateral Bicep Curls

- Attach the hooks horizontally about knee height so that the handles are shoulder width apart.
- With an underhand grip, step back until there's slight tension in the band.
- Bring your arms slightly in front.
- "Locking your elbows in space," bring the handles up until you feel a full contraction in your biceps.
- Pause briefly before slowly returning to the start position.

Back & Arms

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