Name: Playbook - Delaney Mestey-Jones - W1/D1 Back and Biceps
Uploaded: 2023-03-21T22:36:50.247Z
Duration: 35 min
Description: W1/D1 Back and Biceps

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- From a side plank with top arm extended
- Lift top leg straight off the floor, bend knee to 90 degrees and hold
- Switch sides

Side plank lift offs (core/shoulders)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Activation

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

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

Seated rope cable face pull

Superset #1

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

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

Alternating hammer curls

Superset #2

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start on the floor with knees bent and hands behind your neck
- Place elbows on the floor and press into the ground

Mobility - kneeling lat stretch

- Begin with feet hip width and knees bent 90 degrees
- Raise arm up and behind your body, repeat on opposite side

Mobility 2

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

1. In a standing position, hold a band in front of you at shoulder height and keep a slight bend in the elbows. 
2. Rotate your arms overhead while keep tension on the band. 
3. When the arms reach full flexion, shrug slightly and allow the arms to continue rotating until the band passes over your head and touches your back.

W1/D1 Back and Biceps

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