Name: Playbook - Brittan Pack - MFM w3d2 Back + Biceps
Uploaded: 2024-01-26T12:12:41.722Z
Duration: 30 min
Description: MFM w3d2 Back + Biceps

Back and biceps week 3! Make sure
You’re doing a few dynamic warm up moves before you exercise each day, only about 1-2 minutes is fine. I’m in the process of creating warm up segments but until then, a few jumping jacks and sun salutations are great!

10 reps each side 
- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- release dumbbell to the ground for a complete stop, then pick it up to repeat
*to modify, place weights on bench or chair instead of all the way to the ground

Dead stop bent over row

Lay on your back, lower the weight over your head, pull the weight back up over your chest, using your lats to pull

Lat pullover

-8 each side
-Begin in plank position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- alternate arms
- modify on your knees

Dumbbell renegade row

From a sitting position, push your hips up, reach and extend one arm over your head at a time, alternate arms

Reverse tabletop reach

MFM back circuit

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Holding the weight at 90 degrees cross arms in and out with control

Static hold bicep cross cross

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable
- modify by stepping it out

Jumping jacks

MFM bicep circuit 💪🏼

MFM w3d2 Back + Biceps

Second round of this and I can feel myself getting stronger!

Jess

Amazing, great start that made me feel good

Lisa

MFM wk 1 day 1 Lower Body

MFM w1d2 Back + Biceps

MFM w1d3 chest + triceps

MFM w1d4 total body

Kicked my butt. I did 3 rounds and 17 amrap. It got my heart going and shoulders burning. Loved the core section in the middle.

Today I completed 3 rounds + 31 reps of the AMRAP! What did you get?!

Brittan Pack

MFM w1d5 shoulders + core + HIIT

MFM wk 2 day 1 Lower Body

Love today’s workout! I am getting much more flexible, my knees got higher with every time during the last rep.

MFM w2d2 Back + Biceps

MFM w2d3 chest + triceps

MFM w2d4 total body

Brittan is always kicking my 🍑feels so good! 👏

Marné

MFM w2d5 shoulders + core

MFM wk 3 day 1 Lower Body

The amrap section about did me in, but I got it done! 😅

MFM w3d3 chest + triceps

Thanks for helping me feel more energy each day!

MFM w3d2 Back + Biceps

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