Name: Playbook - Caitlyn Block - Back + biceps
Uploaded: 2023-12-13T17:43:27.703Z
Duration: 50 min
Description: Back + biceps

a goodie !! 

pull ups -> can do assisted as well, if you do, aim for 6-8 reps

- Chin and chest up 
- Focus on pulling through your elbows
-Think of pulling the bar to you

Pull-ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With a close grip 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 close grip cable row

-place bench about 45 degrees
-place chest on bench and feet/toes on ground 
-wiggle around til you are comfortable 
-grab dumbbells off floor 
-drive elbows back pulling towards hips
-squeeze shoulder blades at top
-control movement throughout

Prone DB row

- Lay face down on an incline bench with a dumbbell in each hand
- curl the dumbbells up and lower back down

Prone bicep curls

Prone superset

- 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