Name: Playbook - Holly Barker - Back & Chest
Uploaded: 2021-11-30T03:18:02.721Z
Duration: 45 min
Description: Back & Chest

- Jumping jacks 4 x 20
- Mountain climbers 4 x 20
- Spiderman burpee 4 x 10
- Narrow grip row 4 x 15
- Wide grip lat pulldown 4 x 15
- DB single arm row 4 x 12 (each side)
- Cable single arm row 4 x 12 (each side)
- Cable chest fly 4 x 15
- Decline narrow barbell press 4 x 15

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Complete a single jumping jack
- Place your hands on the floor, jump your feet back
- Jack your feet out as to drop into a push up
- Hop your feet in and stand up repeating the sequence

Spiderman burpee

- Seated on the floor, using a low pulley
- Row the cable back to the bottom of your chest
- Lay back until you almost touch the floor
- Reverse the movement back up to starting position

Seated narrow row with laying finish

- Grab the handles with a wide reverse grip
- Pull the handles down engaging your lats
- With control extend your arms back up to starting position

Wide/reverse grip lat pulldown

- Start with your back flat and dumbbell in one hand
- Engaging lats, pull the dumbbell up toward your hip
- Stop when tricep is parallel to your back 
- Pause, then lower with control
- Complete desired reps then repeat on the opposite side

Pendulum single arm row

- From a staggered stance
- Pull the cable back toward your hip engaging your lats
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Cable single arm row

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Positioned on a decline bench, hands in a narrow grip
- Lower the bar down to your chest
- Press the bar up engaging your chest

Back & Chest

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