Name: Playbook - Hannah Leistikow - BACK, BICEP & CORE
Uploaded: 2023-04-04T23:27:35.881Z
Duration: 50 min
Description: BACK, BICEP & CORE

We love to grow those Angel wings, right?! 

Leave me a comment when you’re done with this one & let me know what you think!!

WORKOUT:
- assisted pull ups (4xF)
- single arm seated row (10,10,8,6 increasing weight as reps decrease)
- neutral grip lat pull down (1x5-6, 1x6-7, 1x7-8, 1xf decreasing weight each set)
- back extension row (4x12)
- corkscrew curl (4x10)
- incline bench hammer curl (4x12)
CORE SUPERSET: 3 sets
- plank walk outs w/push up (3)
- weighted full sit up (10)

Pull Up

Single arm seated row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Back extension row

Corkscrew curl

Incline hammer curl

Plank walk out w/push up

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

BACK, BICEP & CORE

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