Name: Playbook - Brad and Jess Gouthro - Bye Bye Batwings
Uploaded: 2025-04-17T01:31:37.865Z
Duration: 25 min
Description: Bye Bye Batwings

10 Arm Circles, 6 Jumping Jacks, Repeat continuously for 60 sec

Warm Up - Arm Circles + Jumping Jacks

Complete the 2 exercises as a pair with minimal rest between exercises

- Start in a forearm plank
- Lift up to High Plank
- Lower back down to Low Plank
- continue alternating between high & low, focusing on flexing your Triceps

High to Low Plank

- lay on the ground on your back
- hold the Db’s straight up over chest 
- Bend at the elbow to lower one down towards your shoulder 
- Lift it back to the starting point & flex your Tricep
- Alternate to the other side
- Continue alternating sides to complete half the reps PER SIDE

Alternating Single Arm Db Skull Crushers

Superset A

Complete the 2 exercises back to back. 
Do 3 rounds of the superset

- in an all fours position hold a dumbbell in one hand
- lift your elbow up close to your body
- extend your arm long & flex your Tricep 
- half the reps PER SIDE

Kneeling Db Single Arm Kickback

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Superset B

- place one hand behind your neck 
- use your other hand to pull the elbow closer to your head
- lean to the side emphasize the stretch even more
- half the time PER SIDE

Bye Bye Batwings

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