Name: Playbook - Grace White - Thursday | Back & Biceps
Uploaded: 2024-02-13T02:02:05.943Z
Duration: 45 min
Description: Thursday | Back & Biceps

Loren

Complete Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Shoulders
Wednesday: Legs
Thursday: Back & Biceps
Friday: Chest & Triceps
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Cable hammer curls with rope attachment (not lying).
- 10 bodyweight squats instead of burpees.

Landmine Row with V-Bar // Resistance Band Bent Over Rows
12 reps, 4 sets // 10 reps, 4 sets

*5 mountain climbers into burpees after each superset is completed*

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar 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

Landmine Row {V-bar}

- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out
- Bend slightly at the knees and forward at the hips
- Maintain a braced core and flat back 
- Leading with your elbows, pull the handles of the resistance band back
- Hold this contraction and slowly release to the starting position

Resistance Band Bent Over Rows

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

Circuit

Single Stiff Arm Lat Pulldown // Bent Over Dumbbell Row
10 reps each, 4 sets //  8 reps each, 4 sets

*5 mountain climbers into burpees after each superset is completed*

- Hinge forward slightly, engaging your core 
- Keeping your arms straight (slight bend in the elbow) pull the handle down toward your thigh, engaging your lat
- Slowly reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Stiff Arm Lat Pulldown

- Holding a dumbbell in one hand, bend over to place your opposite knee and hand on a bench to support your body weight
- Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards 
- Keep your arm close to the side of your body
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over Single Arm Row

Single Cable Rear Delt Fly // Standing Cable Wide Grip Row 
12 reps each, 4 sets // 5 reps alternating each, 5 reps both, 4 sets

*5 mountain climbers into burpees after each superset is completed*

- Hold the cable handle with your outside arm, starting position is in front of the opposite shoulder
- With a slight bend in the elbow, pull the cable outward to the side of your body, engaging your rear delt
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Standing Single Arm Rear Delt Fly

- Grab the bar with a wide grip
- Hinge forward stiffly and pull the bar back toward your chest, engaging your rear delts and mid back

Cable Standing Row {Wide Grip}

Hammer Curls with Rope Attachment // Standing Hammer Plate Curl // Incline Dumbbell Bicep Curl
10 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Curl the rope up toward your shoulders, engaging your biceps 
- Pause at the top and lower with control

Cable Rope Hammer Curls

- Hold the plate with your palms facing each other
- Curl the plate up engaging your biceps as you curl
- Lower with control

Standing Plate Hammer Curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Thursday | Back & Biceps

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