Name: Playbook - Sarah Brock - Back and Bi’s
Uploaded: 2023-03-28T02:16:36.140Z
Duration: 60 min
Description: Back and Bi’s

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

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

Dumbbell single arm row from bench

Superset

- Lying on a bench holding the end of the dumbbell with both hands, with straight arms, lower dumbbell to the ground. Elbows will bend slightly as you reach back. 
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover lying on bench

- 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

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Kneeling lat pulldown

GHD back extension

Side plank band row

- 
Lying face up on bench with resistance band looped around feet lift upper back up as you bring in your knees to chest.
-Think about curling into a ball as you bring your knees in
**Place yourself far enough away from the band that you feel tension from the band when you pull in your knees

Back and Bi’s

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