Name: Playbook - Sarah Brock - Back & Bi’s 12/20
Uploaded: 2023-03-28T02:16:36.147Z
Duration: 60 min
Description: Back & Bi’s 12/20

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Floor pull ups- feet on bench

- Stand on bench under a pull up bar. Hands should touch the bar. 
- Squat down while keeping hands on the bar, then jump up bringing your chin over the bar. 
- Pause at the top, take you feet off the bench, then slowly lower yourself down until your arms are fully extended.
- Repeat.

Jumping pull ups

Superset

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell dead 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

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row from bench

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

Rope straight arm pulldown

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated  high/wide cable pulldown

Frog crunches

Triset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Back & Bi’s 12/20

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