Name: Playbook - Brittan Pack - MFM w4d2 Back + Biceps
Uploaded: 2024-01-26T12:12:41.752Z
Duration: 45 min
Description: MFM w4d2 Back + Biceps

Jess

Welcome to day 2 💪🏼 I’m adding in a light cardio sesh to end your lift today. Make it a great one!

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs, alternating opposite arms/legs

Swimmers

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- 1 count up 3 counts down

3 count Dumbbell hammer curl

10 reps each arm
-keep your back flat, core tight, use a chair or bench for support 
-hold the weight with your palm facing your body, as you engage your lat to pull your elbow toward your rib, rotate your arm so your palm faces forward

Rotating lat row

*if you have back problems, be cautious with your range of motion, or just skip this move*
- lay face down on the ground, rest your head on your hands
- Bend one knee and lift up and over the opposite leg, your toe may touch the ground, go slow and controlled
-5 each leg

Scorpion twist

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Alternate arms

Dumbbell bicep curls alternating

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

MFM back + bis circuit

LISS=Low intensity steady state cardio
Do what you want for this one! 
-go for a walk (outside, treadmill)
-jog
-bike ride
-cardio workout follow along video
-gym class
Some form of activity with your heart rate in it’s fat burning zone

LISS Cardio

MFM w4d2 Back + Biceps

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

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

MFM w3d2 Back + Biceps

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 w4d2 Back + Biceps

Community

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