Strong back and seggggsy toned arms! Get to work lil mamas! 🙌🏼

Complete AMRAP pull ups (or chin ups I don’t care) right into 20 Bodyweight hyperextensions to warm up the back!

- Hold the bar with your palms inwards facing one another or reverse grip facing you OR wide grip: not picky today! 


- Pull up engaging your back and sending elbows towards the ground 
- Go up until your chin goes past the bar
-control the release and don’t “hang” at the bottom 

(Do these unassisted if you can but if not use machine or band for assistance)

Chin ups or pull ups

- stand with your feet on platform, toes pointed forward! 
-keep your spine straight. 
-lower to feel a release in lower back  and raise until you feel tension in your lower back, kind of puffing chest up 
⭐️⭐️we are focusing on back here not glutes so that’s why it’s crucial that your back stays straight and your toes aren’t pointed out (as that would activate glutes instead)

Bodyweight Hyperextensions

Warmup superset

**increase weight each set! If you can’t go heavier play around with your reps and go for higher volume! Last two reps each set should be hard to complete 

-put an incline bench in front of cable machine 

-out cable machine on highest notch and attach a WIDE bar 

-grab bar with a wide grip (outside of shoulder width) with palms facing forwards)

-keep chest on bench and use your Lats to pull bar down towards upper chest 

(Chest will lift slightly to make room for the bar each rep)

Incline Lat Pulldown

SETS:

⭐️increase weight each set by 10 or so lbs if you can! It’s ok if rep range drops a little just try to stay at at least 8!
⭐️LAST SET DROPSET: do 10 heavy reps right into 15 pause reps at half that weight (squeezing at the top for two seconds each time)


HOW TO:
-put a v handle or just two single handle attachments on a cable machine (lowest notch) 

-hold handles or v handle with loose grip, palms facing inwards towards one another

-keep back flat slightly hinge from hips 

-row elbows back towards back wall close to your sides bringing handles towards belly button

Standing Cable row: close grip

Complete the following back to back each set

-12-15 straight arm pulldowns 
-15 rope hammer curls

Sorry the lighting is WACK IN HERE TODAY! 

Increase weight each set slightly if you can 

-start in front of cable on high notch with rope attachment 
- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"
-think about pushing your arms straight down through water!

Cable rope straight arm pulldown

-can stand with feet hip width or staggered, whatever you prefer and feel more stable 

- put rope on lowest notch
-Hold the rope with your palms facing each other
-take a few steps back away from the cable so your arms have room to fully extend 
 - Keep your core engaged
- Engage your biceps as you curl up and back towards your body 
- Pause at the top and lower slowly

Cable rope hammer curls

Superset: straight arm pulldowns and hammer curls

*10 REPS EACH ARM PER SET


- Hinge at the hips to lean forward
- Your knees should be slightly bent
-use your opposite hand to support you on a bench 
- Pull the dumbbell up and back towards your belly button (keeping your elbows close to your body)
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (single arm)

Do the following back to back! 

3-4 sets total

(If your gym doesn’t have this machine just use normal dumbell bicep curls)

-slow and controlled flexing the bicep at the top of each rep and never completely locking out the elbow

Machine bicep curl

*attach handle attachments to cable machine and put both cables on a notch about shoulder height 

-stand in between two cables and grip handles

-working both arms at a time curl the handles towards your temples while keeping elbow from “sagging”

Level cable bicep curls (two arms)

BICEP FINISHER

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