Name: Playbook - Sarah Brock - Back & Bi’s 2/09
Uploaded: 2023-03-28T02:16:36.338Z
Duration: 60 min
Description: Back & Bi’s 2/09

1. Superset
-Modified pull-ups with feet on bench 4 x 10
-Chin ups 4 x 10
Note:  use a band or pull-up machine to modify the exercises. Keep chest up & torso tight

2. Superset
-Conventional wide grip deadlift 5 x 5
-DB rotations

3. Superset
-Seated cable single row 4 x 10 
-Back extensions GHD

4. Superset 
-DB stop row 4x 10
-Straight arm pull-down 4 x 10

5. Superset
-Wide grip pull-down 4 x 10-8-8-6
-Wide grip lat pull stretch 4 x F
Note: drop weight to do second exercise. Get a big stretch then pull fast driving bar back. Squeeze lats.

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Bicep curls from incline bench

Superset

- With a band attached high on the rack
-Lying down pull the band down 
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Start kneeling with wheel in front of you, directly under shoulders
-Extend hips first, then roll arms out as far as you can tolerate. 
- Pull hands in first, then round the spine curling back into your knees. Simulate a reverse crunch.

Ab wheel rollout

Tri-set

-take a wide grip on the bar. Pull yourself up to the bar, chin over bar. Hold at the top, for a few seconds, keeping your chest up, core and flutes tight. 
-Slowly lower yourself down your arms are fully extended. 
-Repeat

Assisted pull ups with pause at top then slow down

- 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

Back & Bi’s 2/09

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Back & Bi's 1/9

Legs  1/11

Shoulders & arms 1/13

Chest & Arms 1/16

Tracy

Legs & abs 1/18

Back & Shoulders 1/20

Chest & Shoulders 1/23

Legs & Glutes 1/25

Back and arms 1/27

Chest & Tri's 1/30

Chest & Tri's 3/03

Back and arms 3/01

Steady State cardio 2/27

Back & Shoulders 2/24

Legs & Glutes 2/22

Chest & Shoulders 2/20

Legs & abs 2/17

Chest & Shoulders 2/15

Back & Bi’s 2/13

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

HITT: full body workout 3/2

Shoulders 2/27

Back & Bi’s 2/09

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