Name: Playbook - Leticia Martinez - Back and Biceps 🤩
Uploaded: 2023-12-03T23:39:02.115Z
Duration: 50 min
Description: Back and Biceps 🤩

In this session, we will be working on compound movements that will target the back and biceps 😎

The deadlift is a movement in which your hips hinge backward to lower down and pick up a weighted barbell or kettlebell from the floor. Your back is flat throughout the movement. Some benefits of performing deadlifts include strengthening and gaining more definition in your upper and lower back, glutes, and hamstrings.

You will be completing 4 sets! starting off with your heaviest set. As you go through each set you will notice that the reps start to increase.. make sure to adjust weight accordingly. The weight you use for 6 reps should not be the weight you use for 12 reps. You should start decreasing your weight as the reps get higher. The goal is to pick a weight by the last 3-4 reps you should start to feel difficult but should make it through all reps listed. Make sure to rest 1:30-2 min before going into your next set. The goal is to be fully recovered!

Position the feet shoulder-width apart (or not much more) with toes under the bar. The feet point straight ahead, or they can angle out slightly. Heels should stay flat on the surface. When you lift, the bar will travel close to the shins and may even graze them. Maintain a neutral spine position.
Squat down, bending at the knees. The form for descending to the bar is similar (but not identical) to the squat, with your back straight or arched slightly and not rounded at the shoulders or spine.
Lift the bar by pushing upward with the legs from the knees. Breathe out on exertion. Be careful not to raise the hips first so the trunk moves forward and the back becomes rounded. Don’t try to haul the bar up with your arms. The arms stay extended under tension while gripping the bar as the legs push up. Think of the legs and shoulders moving upward in unison with the hips, the balancing point.

Barbell Deadlifts

Barbell deadlifts

Your will complete these 2 exercises before resting 1 minute!

Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.

Dumbbell incline row

Start with the arm in a fully extended position, holding a weight with a supinated (palms facing up) grip. A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position.

W bicep curls

Superset 1

You will complete these 2 exercises before resting!

Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade.
If you do not have a cable machine you modify with a resistance band!

Kneeling single arm lat pull down (left)

Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade.
If you do not have a cable machine you can modify for a resistance band!

Kneeling single arm lat pull down (right)

Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back. Perform band pull-aparts by holding a resistance band with a shoulder-width grip. Keep your arms straight as you pull the resistance band laterally, extending both arms to either side.

Band pull aparts

Superset 2

A lat pulldown is a compound exercise that targets your back muscles. Perform the lat pulldown exercise by sitting in front of a cable machine with a pulldown bar. Grab the bar and bend your elbows to lower it closer towards your upper chest.

Lat pull down

A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. You will have a neutral position and curl the dumbbells to your shoulders. Make sure you're not swinging the weight!

Back and Biceps 🤩

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