Name: Playbook - Libby Petrucci - Monday - Back At It
Uploaded: 2024-01-08T21:56:24.394Z
Duration: 45 min
Description: Monday - Back At It

Today is focused on making that pretty back, strong biceps and intensify pulling muscles!

- Chin and chest up 
- Focus on pulling your elbows down and not allowing your arms to overpower
- these are wider grip - which are so great for your lats (harder) but exceptionally different than narrow or underhand grip pullups

Assisted pull-ups

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Circuit 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

straight bar pulldown

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

Superset 2

Dumbbell rear delt fly’s

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up toward your hips
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Circuit 1 - back delts bi’s

Set your stopwatch. You will perform each exercise’s given amount of reps each minute. Once you finish the reps you have the rest of the minute to rest.

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

* 5 each Arm*

Dumbbell renegade rows

- Start in a plank position with hands on top of medball
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
* 30 total * 15 each leg

Mountain climbers

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
-  Repeating on the other side
- incorporate a push-up
- hop feet under chest to a squat position 
- Count each sprawl as a rep.

Monday - Back At It

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