Name: Playbook - Ellen Nieman - W4/D5 Back & Biceps 2
Uploaded: 2024-03-20T17:09:08.137Z
Duration: 60 min
Description: W4/D5 Back & Biceps 2

Michele

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body 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 row

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Lean back slightly and pull toward your core 
- Engage your back as you pull
- Pause and return to the initial position

Low Row using Straight Bar

- 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

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

W4/D5 Back & Biceps 2

Jenna

CAROL

Shelby Koehling

W1/D1 Chest, Triceps & Shoulders

Did this workout again today since the app didn't save my workout! Still got my tired

Lauren

W1/D2 Back & Biceps

Lorraine Jackson

Courtney

W1/D3 Quads & Calves

Yo that single Dumbbell bench press was wild game changer

Catherine

W1/D4 Chest, Shoulders & Triceps 2

Awesome pump toward the end with those curls

Amazing as always! This was one of my favorite sessions!

Stephanie

Sherry

W1/D5 Back & Biceps 2

Felt strong in the legs today, solid workout!

Margaux

Week 1☑️ and coming straight off the new beginnings 5 program, definitely feel and see progress and growth.

Ricci

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Hilary

W2/D2 Back & Biceps

That was supposed to be 5 stars, hit 4 unintentionally😘

Taryn

W2/D3 Quads & Calves

Nice early workout become this gym becomes a zoo lol

W2/D4 Chest, Shoulders & Triceps 2

My gym doesn’t have that equipment but overall great workout 🏋️

W2/D5 Back & Biceps 2

Love this set, love the deadlift!! 🦵🏻🥵👍🏻

W2/D6 Hamstrings & Quads

Tokyo

W3/D1 Chest, Triceps & Shoulders

W3/D2 Back & Biceps

Casey

W3/D3 Quads & Calves

W3/D4 Chest, Shoulders & Triceps 2

W3/D5 Back & Biceps 2

W3/D6 Hamstrings & Quads

W4/D1 Chest, Triceps & Shoulders

W4/D2 Back & Biceps

W4/D3 Quads & Calves

W4/D4 Chest, Shoulders & Triceps 2

Not exactly sure in the lunges if it's 10 per leg or ten total

W4/D5 Back & Biceps 2

Community

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