Name: Playbook - Jordynn Mutchler - [GYM] back + shoulders + core
Uploaded: 2024-06-30T05:18:41.236Z
Duration: 45 min
Description: [GYM] back + shoulders + core

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Hold the dumbbell in front of you with your palms facing you
- hold your other are out to the side to stabilize your core 
- Press up and rotate your wrist until your palm is facing the opposite direction with the hand with the weight 
- Lower with a slow and controlled movement

Single arm kneeling Arnold press (l)

Single arm kneeling Arnold press (r)

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Left + right = 1 rep

Dumbbell renegade rows

Superset/Upper1

- 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

Seesaw row (neutral grip)

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Weighted Dead bug

Superset/Upper2

Cable straight arm pull down

- Hold the bar with palms facing down
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

Superset/Upper3

T bar row (wide grip)

[GYM] back + shoulders + core

[HOME] Shoulders, back + plyo

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

[GYM] back + shoulders + core

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