Name: Playbook - Brooke Leach - WK 4 DAY 3
Uploaded: 2022-07-31T16:46:55.599Z
Duration: 60 min
Description: WK 4 DAY 3

Hayley

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

SA Rear Delt Fly

- Curl the left arm so it sits at a 90 degree angle to your body 
- Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder, pause, and then lower to start position 
- Complete the full set curling only your right hand while leaving the left arm still at 90 degrees 
- Switch arms and repeat

DB static bicep curl

- 7 bottom to mid range curl 
- 7 top to mid range curl
- 7 full ROM reps 
(21 reps total each set)

WK 4 DAY 3

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