Name: Playbook - ROSIE ELIASON WELLNESS - W3/D5 UPPER BODY Pull + Conditioning
Uploaded: 2022-10-27T18:27:17.406Z
Duration: 60 min
Description: W3/D5 UPPER BODY Pull + Conditioning

In today's workout you will be starting with barbell rows, followed by some back accessories and finish off with a fun EMOM!

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Hold one arm back in a row while you complete 8 rows on the other side. 
Switch sides and repeat.

Reverse Incline Iso + Regular Rows

- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm

Complete 8 reps on one side while and then switch.

Dumbbell ISO + Lateral Raise

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

Iso Iso Baby

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- With a single arm hold yourself in an elevated plank on a box or bench
- With your free hand row a dumbbell to your side
- Repeat for desired reps

Dumbbell single arm elevated plank row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Pull Circuit

Complete the following 3 movements in EMOM structure. EMOM = Every Minute on the Minute. 
For an EMOM, you complete your allotted # of reps/cals/meters, then when you are complete you have the remainder of the minute to rest. 
For example, Min 1 (in this circuit specifically), you will complete a 100M row, rest until minute 2 begins, and then start on your kettlebell swings, and so on.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Take dumbbells from the ground to your shoulder
- Lower into a squat
- At the top of the squat press the dumbbell overhead
- Lower weight

W3/D5 UPPER BODY Pull + Conditioning

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