Name: Playbook - Libby Petrucci - Upper Body Back
Uploaded: 2024-01-13T00:34:17.701Z
Duration: 60 min
Description: Upper Body Back

Posterior work - focus on the muscles that are used to pull. This is great for posture, back strength, and core stability

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Warm Up Upper Body

- 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 pull-ups

ALTERNATE EXERCISE: 
Australian pull ups- set a barbell on a squat rack about bellybutton height. Place hands right outside shoulders and keep knees as bent as necessary to help yourself up. 
(They’re called Australian pull-ups because you start from down unda;)

Assisted pull-ups

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- think about kissing your shoulder blades together
- Reverse movement back to starting position

Cable cross rear delt fly’s

Superset 1

- standing in a staggered stance 
- Squeeze your shoulders then pull the cable rope towards your face
- your elbows should go out 
- Lean back enough to keep core stabilized

Cable face pulls

- 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

Superset 2

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

Straight bar preacher curl

- 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

Superset 3

Set your timers for seconds of work on 15 seconds off - here’s an upper body endurance HIIT to end with a sweat!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells across body, and up toward your opposite shoulders
- Slowly lower down until arms are extended

* 10 reps per arm*

Dumbbell cross body bicep curls

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs jump back up to starting position

TRX jump squat variation

- Start on your hands and knees (advanced: lift knees off ground) 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
* 10 reps each side (20 total)

Bird dog

- 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

Upper Body Back

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