Name: Playbook - Maison Sellers - Back, Biceps, & Abs
Uploaded: 2024-09-01T16:46:38.220Z
Duration: 30 min
Description: Back, Biceps, & Abs

Hinge at hips, flat back
Arms extended out in front of you 
Pull weights in for row squeeze back and release

Bent over rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Lay on back 
Knees bent
Lift upper back off ground some
Alt ankle tap 
Keeping core tight

Penguins

Arms & Abs

Lay chest on incline bench 
Slight bend to elbows 
Pull arms back for reverse fly 
Squeeze back at top and release

Chest supported reverse flys

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Hands directly under your shoulders
- Keep core engaged and back flat for time

Back, Biceps, & Abs

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