Name: Playbook - Brynley Joyner - Back, Bi’s & Abs / 60 min.
Uploaded: 2024-03-01T12:58:25.075Z
Duration: 60 min
Description: Back, Bi’s & Abs / 60 min.

Start with your chest up & open, shoulders rolled back

Think about pulling your hand into your hip bone 

Engage your back!

12 per arm

Single arm row

- 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

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

-engage your core
-drive your elbows up right underneath your chin

Cable upright row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

This is your finisher circuit! Do you three rounds of this taking a quick break in between each round!

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

*** modification: lat pull Downs

Assisted pull-ups

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Back finisher

Back, Bi’s & Abs / 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Back, Bi’s & Abs / 60 min.

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