Name: Playbook - Maison Sellers - Back, Biceps, & Abs
Uploaded: 2024-09-01T16:46:38.212Z
Duration: 30 min
Description: Back, Biceps, & Abs

Working on our pull ups!

Let’s get strong!

- Place band around squat rack 
- Underhand grip or overhand depending on preference 
- Place knee on band lower down, pull up to bar

Banded Pull Ups

Start in high plank
Wide stance for feet for balance 
Using 1 DB row on one side then pass to other
You will alternate for total reps

Plank row + pass

Palms facing each other 
Hammer curl up
Rotate wrists palms facing forward
Lower down to complete curl

Hammer curl > regular curl

Lay on back
Hands under butt
Legs hover and raise up and back down

Leg lifts

Circuit 1

Place long band at top of rack 
Sitting on legs grab band higher up
Pull down keeping arms close
Squeezing back at bottom of rep

Banded lat pull downs

Start in high plank lower to low plank 
1 rep = high plank, low plank, and back up

Back, Biceps, & Abs

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