Name: Playbook - Jordynn Mutchler - [GYM] Back, chest + tri
Uploaded: 2024-06-30T05:18:41.155Z
Duration: 45 min
Description: [GYM] Back, chest + tri

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Push Up

Jump back into plank position 

Jump feet back up

Hop up

Jump forward

Jump back 

Repeat

Burpee with forward jump

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Hold your body upright 

Alternating lifting your knee high with core engaged 

20 reps = 10 ea. side

Alt. Knee drive

In a straight arm plank hold, rotate to one side and kick out your leg that is on the bottom when you rotate

Plank rotational kick

[GYM] Back, chest + tri

[HOME] Shoulders, back + plyo

Woop! This was perfect for just getting back into lifting after a year!

[GYM] Back, chest + tri

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