Name: Playbook - Eliza Katoa - 4/30 Back & Biceps - Gym
Uploaded: 2024-05-06T02:11:16.661Z
Duration: 50 min
Description: 4/30 Back & Biceps - Gym

Leilani

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

Lola

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

Nicole Thurston

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

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

Negative pull-ups (3-6 reps)

- 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

- 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

Close grip seated cable row

Sit underneath a barbell that’s mounted up on a squat rack. Pull yourself up and above the barbell and then back down. The more you use your legs, the easier it will be. Pull straight up like you’re doing a pull-up.

Barbell pull-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Superset 1

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.

Kneeling in-n-out bicep curls

Superset 2

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine 250 meters as fast as possible

For the burpee bent-over row, perform a burpee followed by a bent-over  dumbbell row. Keep your back straight core engaged. Keep your elbows close to your body as you row.

Bent-over row Burpee

10 MINUTE AMRAP

4/30 Back & Biceps - Gym

Cosi

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I love doing workouts I’ve never done before!

Teki

05/20 Legs + Shoulders - Gym

Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

4/30 Back & Biceps - Gym

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