Name: Playbook - Eliza Katoa - 4/30 Back + Biceps - Home
Uploaded: 2024-05-06T02:11:21.398Z
Duration: 45 min
Description: 4/30 Back + Biceps - Home

Really glad I found you. I am enjoying your daily workout program! Love the type of workouts. Please don’t stop doing the daily ones. I hate doing a program for x amount of time and then it stops and I have nowhere to go after that. Thank you!

Alyssa Battige

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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Keep your palm facing out as you scoop your elbow back and row that dumbbell. Engage your core as you perform this move.

Supinated single-arm row (10 each arm)

Superset 1

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Dumbbell bent-over reverse fly

Superset 2

- 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

Hammer Curls

Curl those Dumbbells up toy your shoulders and then halfway down until you create a 90 degree angle with your arms. Hold there and bring it back up. That’s one rep. Repeat.

Dumbbell half bicep curl

- Hold a bear plank, hover your knees above the ground and engage your core 
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Bear plank hold renegade rows (5 each)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Row the dumbbells back and then lower down slowly at a 3-2-1 count

Bent over negative dumbbell rows

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and then reach back toward your opposite toe

Plank jacks to toe reach

15-20 Min AMRAP

4/30 Back + Biceps - Home

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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 - Home

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