Name: Playbook - James Lawrence Iron Cowboy - Back & Biceps #2
Uploaded: 2022-12-14T21:55:16.874Z
Duration: 45 min
Description: Back & Biceps #2

15 lighter weight
12 increase weight
12 increase weight
8 drop down in weight

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank
- Spider lunges
- Inhale to chest opener

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

- From a high plank position
- Keep your back flat as you bring one leg forward, placing your foot just outside your hand
- Step back to plank and repeat on the other side

Spider Lunges

- Inhale as you circle your arms up and overhead
- Pull your elbows down and back

Inhale to Chest opener

Warm up

Back Fly

Back & Biceps #2

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