Name: Playbook - Chelsea Heiser - Upper Body: Back + Bis (Gym)
Uploaded: 2022-11-27T22:06:43.694Z
Duration: 60 min
Description: Upper Body: Back + Bis (Gym)

- 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
-Think of driving your elbows down into your sides
- Pause and return to the initial position

Lat Pulldown: Wide Grip

- With the pulley set low on the rack and a straight bar attachment
- Hold the bar with palms facing up (underhand grip) 
- Slight forward hinge at the hips with core engaged and slight bend in the knees
- Pull the rope and elbows back engaging your mid and upper back
- Slowly reverse the movement back to starting position

Cable Bent Over Underhand Grip Row

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.

- Pull the attachment in towards your body with a neutral grip
- 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- neutral grip

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

SUPERSET

*10-12 reps per side

- Support yourself in a bench using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Think of driving the elbow back and up toward the ceiling, making sure the remains close to the body during the entire movement (no flaring out)

Single arm dumbbell row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Externally rotate DBs with arms/palms out to the side
- Perform a wide bicep curl 
Lower down with control and repeat sequence

Dumbbell Hammer To Wide Bicep Curl

- From a standing position, using the cable rope attachment, pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Cable Face pulls

Complete 2-3 rounds depending on time

Perform the prescribed exercises back to back with little to no rest in between each exercise. Once you have completed each exercise, you then rest for prescribed amount of time, and repeat circuit 1-2 more times.

- Place your arms extended by your sides or behind your head for more of a challenge
- Bend you legs to 90 degrees
- Raise your hips off the ground and crunch by curling the spine and engaging the core

Reverse Crunch

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee while extending the other leg
- Repeat on the opposite side
- Focus on engaging your core and lifting the shoulder blades slightly off the ground

Bicycle Crunches

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Upper Body: Back + Bis (Gym)

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