Name: Playbook - Chelsea Heiser - Back/Bis + CORE (Home)
Uploaded: 2023-04-03T01:10:51.848Z
Duration: 60 min
Description: Back/Bis + CORE (Home)

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

**12 reps per side

- Attach RB to fixed surface overhead or in crack of top of the door (if you have appropriate equipment)
- Grab the handle with a pronated grip(palm facing out) with the hand furthest from the RB
- Pull handle down towards the top of your shoulder
- Drive elbow out and down (in a curved direction) into your side 
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm RB lat pulldown- pronated grip

- Start by hinging forward about 45 degrees
-Engage the core and keep a neutral spine
-With palms facing in (neutral grip) pull DBs to your side by driving the elbows back
- Focus on squeezing through your lower lats

Dumbbell Bent Over Row: Underhand Grip

SUPERSET

- Attach the resistance band(s) to a fixed structure about chest height (seated)
- Grip the handles with palms facing each other (neutral grip) 
- Pull the RB straight back by driving your elbows back by your side
- Keep 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 Resistance Band cable row

- Start in a seated position with back against bench and core engaged 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell Hammer Curl

**12 reps per side

- Hold a dumbbell in each hand
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side, alternating between each side

Alternating Dumbbell Bicep Curls

**12 reps per side

- Attach the resistance band to a fixed structure at about shoulder height
- Grab resistance band in one hand, and step away from attachment to create resistance in the band
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Squeeze through back and shoulders 
- Reverse movement back to starting position

Resistance Band Single Arm Reverse Fly

Perform each exercise back to back with little to no rest in between. Once you have completed the full circuit, rest for 1 minute. Repeat 2 more times for a total of 3 rounds

- Begin in a high plank position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell under you, to the other side
- Make sure core is locked and you are not rotating the hips or spine

Dumbbell plank pass through

- Start by lying on your back with the legs out straight
- Engage the core to lift the back off the ground while simultaneously driving one knee towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat with the other leg
- Alternate between the 2 legs for desired reps

Alternating Knee drive crunch

- Start by lying on your back with the legs and arms out straight
- Engage the core to lift the back off the ground while simultaneously driving knees towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat for desired number of reps

Knee Tuck Crunch

- Elbows under shoulders and hands out front
- Neutral spine making a straight line from head to feet
- Keep entire body tight as you hold position for time
- Engage the core

Plank

CORE CIRCUIT

Back/Bis + CORE (Home)

Full Body Circuit (Home/Gym)

Lower Body (Home)

Chest/Tris/Shoulders+ CORE (Home)

Full Body (Home/Gym)

Back/Bis + CORE (Home)

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