Name: Playbook - Sarah Brock - Back and arms 1/27
Uploaded: 2023-03-28T02:16:36.280Z
Duration: 60 min
Description: Back and arms 1/27

2 Dumbbell bent row

-With dumbbells in hand, hinge forward from the waist while maintaining a neutral spine. 
-Torso should be slightly above a 90 degree angle towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion aiming to raise dumbbells above ears.

Bent over dumbbell Y raises

Anchor sit up with plate overhead

Anchor plate twists- 10 reps each side

Giant

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted/ unassisted pull-ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Loop a resistance band around ankles
-Lay on bench, face down, with hips hanging over bench
- Stretch ban with ankles

Bench hugs with band stretch

Tri-set

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Super-set

- 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

- Lay on your back with a dumbbell in each hand 
- smashing the dumbbells together, lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

- Lying on the bench, holding dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB gorilla row

-in push up position with hands on the end of the bench 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Back and arms 1/27

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