Name: Playbook - Eliza Katoa - 4/18 Back & Biceps - Gym
Uploaded: 2024-04-21T20:17:37.812Z
Duration: 60 min
Description: 4/18 Back & Biceps - Gym

Saimoni

Leilani

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Thoracic spine rotations (20 each)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Pull Day Warm-Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Unassisted Pull-up & Seated Pull-up OR Inverted Row

- 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

Pull-ups OR Inverted Row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
*reps listed are per arm

Single arm dumbbell row (10 per arm)

Strength set: DB row (heavy as possible)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Strength Set: Hammer Curls

- With a close grip 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 close grip cable row

Single set strength

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Dumbbell bent-over reverse fly

Squeeze your glutes, engage your core and maintain good posture. Curl those dumbbell up in front of your body, keeping your palms up to the sky, then curl them outward to the side of your body, keeping your palms up. Control the weight up and down. Squeeze your biceps and don't rush through the movements.

​One curl in front of your body + one curl to the side of your body = 2 reps.

Standing in-n-out bicep curls

Superset 1

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Lay on a flat bench with your legs straight and holding a dumbbell by its ends in your hands also extended overhead
- Raise your legs and arms up towards each other. 
- Extend back to the starting position

Dumbbell lat pullover with leg raise

Devils Press

OPTIONAL 12 Min AMRAP

4/18 Back & Biceps - Gym

Rachel A

Been gone for TOO LONG!😭 fire Monday leg day!🔥🔥🔥

Lola

4/29 Quads, Adductors & Calves - Gym

4/29 Quads, Adductors, & Calves - Home

30 MIN OPTION: Quads, Adductors, & Calves

Didn’t have time for the AMRAP, but this was such a good workout. My back needed it!👀🤣🔥🔥🔥

Kinda split this up with the 30 minute option bc I ran out of time. Great workout!

4/18 Back & Biceps - Gym

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