Name: Playbook - Brittany Lupton - Back, Bi's, & Cardio
Uploaded: 2023-12-14T01:33:10.401Z
Duration: 50 min
Description: Back, Bi's, & Cardio

Jillian

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain a tight core and avoid swinging or bouncing

Bent Over Barbell Row

*Perform on a landmine device or by putting a barbell in a corner (as shown)

- With feet shoulder width, place a barbell between your legs
- Grab the bar with both hands.
- Maintain a flat lower back at about a 45-degree angle, knees slightly bent.
- Hinge at your hips, pressing hips backward
- Pull your elbows up and back towards your belly buttonuntil the barbell reaches the top of your abs. 
- Try to initiate the movement with your lats, not momentum, squeezing your lats at the top
- Repeat

Landmine Row

- Grab the bar with a wide grip
- Pull bar down towards the top of your chest
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat Pulldowns

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Cross Rear Delt Fly’s

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single Arm Pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

Perform the Beginner or Advanced cardio option below, followed by Med Ball Slams. Complete 3 rounds, with a 60 second rest between rounds.

"30 on, 30 off" Run:
- Beginner Option - 30 sec jog, followed by a 30-sec walk
- Advanced Option - 30 sec sprint, followed by a 30 sec walk 
- Perform on track or treadmill 

6 Slams:
- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

"30 on, 30 off" Run:
- Beginner Option - 30 sec jog, followed by a 30-sec walk
- Advanced Option - 30 sec sprint, followed by a 30 sec walk 
- Perform on track or treadmill 

6 Slams:
- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Run & Med Ball Slams

Back, Bi's, & Cardio

Haven

Gabriella Barone

Sammie

Back & Bi's

Chelsea

Lisa

Taylor

Back and biceps

We don't have the machine for Superman. Would love to know an alternative!

Joslyn

Hamilton

Back & Biceps

Bridget

Ingrid

Asma

Back & Biceps | PULL

back bi's & rear delts

Salina

PULL day

Sophie

DAAANG BRITT!! 💪🏾🥵🫨 WASNT PLAYING WITH THIS ONE!!! Yesss LETS GO!!

juicy back & biceps

Busy Gym BACK & BICEPS

120/10 would recommend lol I felt so great strong and confidently

Build a BACK

Alana

Sarah Mac

Back, Bi's + Rear Delts

Great workout after not feeling good for a few days nice to come back to a great workout

Back, Bi's, & Cardio

Community

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