Name: Playbook - Hannah West - W2/D4 back and biceps
Uploaded: 2023-04-30T21:57:18.816Z
Duration: 60 min
Description: W2/D4 back and biceps

Hannah

This workout will focus on the back and biceps muscles. 
 You will need a pair of dumbbells (moderate-heavy) and a cable or long band. We are also going to do a little bit of cardio today! You can run outside or on a treadmill, if those are not an option for you, please message me and we can decide how to modify that together!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

**remember to keep your neck in line with your spine. which means you should not be extending your head up trying to look in a mirror

Dumbbell alternating bent over rows

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- pull down and back to an arrow shape
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

*can modify and use a long band

Rope lat pulldown

- Pull towards your face letting your elbows flare out 
- Engage your back and traps as you pull
- take a slight pause and then return to starting position 

*can use a long band or cable for this

Seated row face pulls

- start bench off at an incline (about 45 degrees) 
- hold dumbbells in your hands with palms facing towards the front 
- curl weight up to shoulders engaging your bicep muscles 
- pause slightly at the top and then slowly lower back down
- repeat sequence

*minimize swinging

incline dumbbell bicep curl

an isometric hold is the contraction of a muscle that doesn't change in length. This means you are basically holding your muscle in a "working position" for a set time. For example, holding a high plank is an isometric hold, because you are working your muscles but you are not moving. This is what you are going to do here! 

- start with 2 dumbbells 
- curl one halfway and hold, engaging your bicep muscles. hold while you do hammer curls with the other hand! 
- once you are done with 10 reps, switch hands and do the iso hold on opposite arm

hammer curl w isometric hold

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- Pull up until your chin reaches over the bar
- Slowly lower back down

pull-ups

You can do this on a treadmill or outside! Don't worry if you can't run the full 20 minutes. Work your way up to it! 
Start off with walking for about 5-10 minutes and then run the second half. 
If running is not an option for you, pick any sort of cardio and complete 20 minutes.

W2/D4 back and biceps

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