Name: Playbook - Holly Fielding - BABY GOT BACK
Uploaded: 2024-01-18T19:44:22.666Z
Duration: 60 min
Description: BABY GOT BACK

⭐️ FORM:

▫️Grab bar with opposite grip, stabilize body upright, and push bar down then return to starting position

Reverse grip bicep push downs

⭐️ FORM:

▫️ Legs straight, flat back, and roll your shoulder back and down

▫️Close grip, Elbows close to your side, row in and squeeze Shoulder Blades together at the end of the movement

Cable sit down Rows

⭐️ FORM:

▫️Place mat under your knees, set back on your feet, keep a straight back, Abs engaged, and extend arms overhead then bring bar to Chest level 

⭐️OPTION:

▫️Perform overhead press with Dumbbell

Overhand cable pull downs

CABLES:

⭐️ FORM:

▫️Start with hands reversed on lat pull down, keep a flat back, and pull down through biceps

Reverse cable pull down

⭐️ FORM:

▫️Pull the dumbbell up keeping your elbow close to your body, one arm on machine to stabilize you, keep a flat back, Abs tight and engage your lat as you pull

One arm dumbbell rows

LAT PULL DOWN:

⭐️ FORM:

▫️ Start with the back flat, lift elbows up towards the ceiling until the Dumbbells touches your chest, and lower down until about mid shin

Bent over dumbell rows

⭐️ FORM: 

▫️Being Dumbbells to chest, press Dumbbells overhead alternating between sides, and focus on keeping abs engaged

Preacher overhead press

⭐️ FORM:

▫️Set head of bench of incline and bottom to a decline to be able to comfortably stabilize body on stomach with knees up 

▫️Drive weighted into a wide fly and focus on squeezing shoulder blades together at the top of movement

⭐️ OPTION:

▫️Perform a bent over fly with Dumbbells on the ground with flat Feet

Incline bench Flys

DUMBBELLS:

⭐️ FORM & EXPLANATION:

▫️You will be doing a TOTAL of 30 Bicep Curls, going through ALL 10 reps of each TYPE of curl before moving onto the next

▫️So that means you will do 10 regular Bicep Curls, THEN move to 10 Hammer Curls, finish with 10 wide Curls, and complete the FULL 30 Reps without breaks in between thats which is why it’s called a “Burnout” ;)

BABY GOT BACK

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