Name: Playbook - Sarah Brock - Back & Bi’s 2/13
Uploaded: 2023-03-28T02:16:36.318Z
Duration: 60 min
Description: Back & Bi’s 2/13

2 Dumbbell bent row

-Leaning forward grab band with one arm
-Arm will be fully extended and behind hip
-Curl

Bicep curls with band

Superset

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Lower yourself back down.
Repeat.

Chin-up

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Dumbbell see-saw row

- 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

Seated band face pull

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- 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 2/13

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

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

Back & Bi’s 2/09

HITT: full body workout 3/2

Shoulders 2/27

Back & Bi’s 2/13

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