Name: Playbook - Legal Weight - Back & Bi’s 💪🏽
Uploaded: 2024-04-08T13:55:09.154Z
Duration: 75 min
Description: Back & Bi’s 💪🏽

We have an upper body workout hitting back & biceps today. 
👉🏽I’ve added some upper body warm ups into my “Stretch & Mobility” program that id like you all to take a look at. 

I don’t always add the warm ups into the workouts/programs so I’d like you to take a few from that program and incorporate them into your weekly training. 

(I’ve added the back warm up exercises into today’s workout! 

Let’s work!!

Tie a skinny band to something high up and stable. Grab onto the band keeping your arm straight as you pull towards your body. Make sure your lats are engaged

Lat warm up, standing

Place your hands against the wall, shoulder height or right below. Push hips back (hinge) with a slight knee bend. Keep your arm locked out against the wall. The further you push your hips back, the greater the stretch.

T-spine stretch

Warm up

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

Grip bar (palms up) outside of hip width. Push hips back, as you pull the bar in towards your navel. Keep elbows low, pull towards hips.

Barbell Supine Bent Over Row

Stand straight, chest up. Keep elbows by your side. Curl the DB all the way up & full extension of the arm on the way down. Lean towards the working side

Dumbbell Alternating Bicep Curls

Circuit 1

Using a squat rack or smith machine, get under the bar. Place hands shoulder width apart or slightly wider. You can place your feet onto the ground or on a bench/box like I’m doing in the demo. (Elevating your feet will be advanced) Pull chest towards the bar and slowly descend

Inverted Row

Set a bench on a low incline with chest supported, high up. Reach forward, rounding your shoulders to stretch before you pull back & row. Think of bringing your elbows to your hips

Prone Dumbbell Rows

Set bench on a low incline, chest supported, hold DBs, supine as you curl all the way up.

Dumbbell Spider Curls

Circuit 2

Grab a straight or EZ bar, grip it wide with palms down. Push hips back as you stretch your lats then pull the bar towards your body, chest up.

Standing Straight Arm Lat Pull Down

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Half Kneeling Single Arm Pull Down

Circuit 3

Reach forward, stretching your lats then pull back, keep torso upright.

Seated Rows

Grab a barbell, holding it outside of your hips. As you drag the BB up your body, pull elbows back as far as possible. Stop right below the chest

Barbell Drag Curls

Circuit 4

Back & Bi’s 💪🏽

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Back & Bi’s 💪🏽

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