Name: Playbook - Caitlyn Block - W1/D3 Back + Biceps
Uploaded: 2024-01-01T19:29:46.258Z
Duration: 60 min
Description: W1/D3 Back + Biceps

Love this workout! The back pump was real 🔥

Delaney

Andrea

Really such a great workout!! Super efficient and focused ⚡️

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- avoid swinging or bouncing
-keep neck and spine neutral
-core braced and feet about shoulder width apart

Bent over barbell 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

- 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

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- 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

EZ bar bicep curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Keep core braced 
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

W1/D3 Back + Biceps

Perfect workout to get back into the swing of things!!

That push-up finisher at the end 😭🥵 great workout!!

W1/D1  Shoulders/Chest/Triceps

Caitlyn

W1/D2  Glutes + Hamstrings

W1/D4  Quads + Glutes

Such a good full body sesh 🔥Loved the way it transitioned from lower to upper body!

W1/D5 Full body

W2/D1 Shoulders/Chest/Triceps

W2/D2  Glutes + Hamstrings

W2/D3 Back + Biceps

W2/D4  Quads + Glutes

W2/D5  Full body

Couldn’t finish those push ups at the end 😭🥵

W1/D3 Back + Biceps

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