Name: Playbook - Dana Linn Bailey - BACK/BI | Wednesday | 3/27
Uploaded: 2024-03-31T23:13:11.121Z
Duration: 60 min
Description: BACK/BI | Wednesday | 3/27

Susan

Now my back and biceps will match the rest of my bodies soreness! 🤣🔥

Dallas

The at home moves include equipment that isn’t common for everyone. I’d assume most people have dumbbells but not a band. I love the banded workout but not for an at home workout.

Alix

Krisztina Balogh

Loved today’s workout and  loved the arm workout

Monique

Melissa

Love this back work. Feeling better posture already.

Fiona

Wow like the others have said... that giant bicep set was KILLER 🔥

Sezz

Stacy

Christina

3/27: BACK/BI

1. 5 sec Negative Pull-Ups 3 x 6-8+
NOTE: + is obviously, keep going if you got more in ya. Use a band for assistance if you need. If you dont need assitance feel free to not use a band.  You will lower yourself on a 5 second count...up fast, lower slow

2. Superset:
- Resistance Band Lat Pulldown 4 x 12-15
- Resistance Band High Row 4 x 12-15

3. Resistance Band Mid Row 4 x 12-15
 
4. Single Arm DB Rotational Row 4 x 8-10 (each side)

5. DB Bent Over Row 3 x 12/10/8, 1 x 6 drop 10
NOTE: Dropset on last set

6. Superset: 
- Resistance Band Straight Arm Pulldown 4 x 12-15
- Resistance Band Low Row 4 x 12-15

7. Brahimir GUN RUN GIANT SET (3 rounds x 10 each)
- DB Strict Palms Forward Curl
- DB Hammer Curl
- DB Crisscross (20 total /10 switches)
- DB 90 Degree Wrist Rotations

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative Pull-Up

- Resistance Band Lat Pulldown 4 x 12-15
- Resistance Band High Row 4 x 12-15

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Lat Pulldown

- With a band attached high on the rack
- Pull the band back engaging your rear delts and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band High Row

Superset

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance Band Mid Row

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while rotating from overhand to underhand grip
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

DB Single Arm Bent Over Rotational Row (ea)

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

DB Bent Over Rows

DB Bent Over Row Dropset

- Resistance Band Straight Arm Pulldown 4 x 12-15
- Resistance Band Low Row 4 x 12-15

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Straight Arm Pulldown

- With a band attached low on the rack
- Hinge forward slightly and pull the band back engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Low Row

(3 rounds x 10 each)

- DB Strict Palms Forward Curl
- DB Hammer Curl
- DB Crisscross (20 total /10 switches)
- DB 90 Degree Wrist Rotations

- Hold the dumbbells with a supinated grip (palms forward)
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

DB Strict Palms Forward Curl

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB Hammer Curl

- Hold the dumbbells with the arms bent to 90 degrees
- Crisscross the dumbbells back and forth for time or reps

DB Crisscross (R+L=1)

- Hold the dumbbells with your arms bent to 90 degrees
- Rotate the dumbbells from palms up to palms down
- Rotate back to starting position

DB 90 Degree Wrist Rotations

Brahimir GUN RUN GIANT SET

BACK/BI | Wednesday | 3/27

Loved it!!!! That quad finisher really burned🔥🔥🔥🔥🥵🥵

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

BACK/BI | Wednesday | 3/27

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