Name: Playbook - Brooke Bohning - W1/D5 Upper Body 2
Uploaded: 2024-06-27T17:25:24.657Z
Duration: 45 min
Description: W1/D5 Upper Body 2

Back / Biceps 

Key Points:
1. Always keep a slight bend in the knees and elbows throughout each rep
2. Form first over increasing weight
3. Rep scheme of 12,8,6,4 increase the weight slightly with each set

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded assisted pull-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Ez Curl Bar Rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Ez Curl Bar Shoulder Press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

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