Name: Playbook - Brooke Bohning - W1/D1 Back & Chest
Uploaded: 2024-05-01T17:43:00.889Z
Duration: 60 min
Description: W1/D1 Back & Chest

Jordyn

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ start with your feet under the bar at hip width apart
2️⃣ grab the bar, brace the core, roll your shoulders back and engage your lats
3️⃣ maintain a neutral spine
4️⃣ drive through the legs and back to bring your body upright 
💀 going heavier? grab some gymreapers gear 👉🏼 i recommend a weightlifting belt and lifting straps | code brooke

ALTERNATIVES ⤸
▫️ goblet squat
▫️ any other deadlift stance

Conventional Deadlift

HOW TO ⤸
1️⃣ start with feet on the platform
2️⃣ brace your core
3️⃣ pull the cable / handle toward your chest and squeeze your back
4️⃣ slowly release 


ALTERNATIVES ⤸
▫️ cable machine row
▫️ gorilla row
▫️ bent over row (barbell or preloaded barbell)

Seated Cable Row

HOW TO ⤸
1️⃣ place your hands on the bends of the pulldown bar
2️⃣ brace your core
3️⃣ drive the elbows down to your sides, engaging the lats
4️⃣ release the movement slowly while going back to starting position

ALTERNATIVES ⤸
▫️ smith machine assisted pull-up
▫️ assisted pull-up machine
▫️ duel cable machine pulldown

Lat Pulldown

HOW TO ⤸
1️⃣ start with one leg / arm on a bench and bring the opposite leg out to stabilize you
2️⃣ bring the dumbbell up to squeeze your back (elbow should reach your back, not higher)
3️⃣ slowly lower the dumbbell down
4️⃣ repeat this on both sides 


ALTERNATIVES ⤸
▫️ landmine single arm row
▫️ cable single arm seated row
▫️ cable single arm kneeling row
▫️ gorilla rows

Single Arm Bent Over Row

HOW TO ⤸
1️⃣ lying flat on a bench
2️⃣ keep your shoulder / elbows in a 45 degree angle 
3️⃣ lower the dumbbells down, then push through the chest to press the dumbbells 

ALTERNATIVES ⤸
▫️ Barbell Bench Press

Dumbbell Chest Press

HOW TO ⤸
1️⃣ lying flat on a bench, bring two dumbbells together with arms straight above you
2️⃣ lower the dumbbells down to the chest 
3️⃣ push through the triceps and chest to bring the dumbbells back up to starting 
4️⃣ remember to never lock out your elbow joint!


ALTERNATIVES ⤸
▫️ plate chest press
▫️ close grip barbell bench press
▫️ push ups
▫️ close grip tricep push ups
▫️ incline push ups (hands on a bench)

Close Grip Dumbbell Chest Press

W1/D1 Back & Chest

Mikaela Secore

Malloree

W1/D2 Shoulders, Biceps & Triceps

W1/D3 Quads, Glutes & Hamstrings

Was able to up weight such a good feeling

W2/D1 Back & Chest

Emilee

Tori

W2/D2 Shoulders, Biceps & Triceps

Emelyn

W2/D3 Quads, Glutes & Hamstrings

W3/D1 Back & Chest

W3/D2 Shoulders, Biceps & Triceps

W3/D3 Quads, Glutes & Hamstrings

Workout was amazing as always 🙌🏼 also loving the color update in the app!

Alexa

W4/D1 Back & Chest

W4/D2 Shoulders, Biceps & Triceps

W4/D3 Quads, Glutes & Hamstrings

Day 1 of phase 2 I definitely feel stronger

W5/D1 Phase 2: Quads & Calves

W5/D2 Phase 2: Back & Chest

W5/D3 Phase 2: Shoulders, Biceps & Triceps

W5/D4 Phase 2: Glutes & Hamstrings

W6/D1 Quads & Calves

W6/D2 Back & Chest

W6/D3 Shoulders, Biceps & Triceps

this one was a killerrrrr and i mean that in the best way possible. I’m gonna sleep like a rock tonight 😂

W1/D1 Back & Chest

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