Name: Playbook - Sarah Brock - Back and Bi’s
Uploaded: 2023-01-29T03:07:44.279Z
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

Knees to chest with resistance band

Back and Bi’s

Chest 1/30

Your workouts always hit the spot! I add some moves depending on what area of gym is less busy but overall I follow the flow. Love it! Xo

Miglena

Legs 1/31

Shoulders 2/01

Back & Bi's -2/02

Arms 2/03

Tabata Sprint Work & Abs 2/04

Sunday- Rest day 2/5

Legs 1/24

Chest 1/23

Shoulders 1/25

Back & Bi's -1/26

Steady State cardio 1/27

HITT/ Cardio 1/28

Sunday- Rest day 1/29

It was great! I had to modify a couple of exercises to utilize the space and time I had at the gym. But overall it was an wed one workout.

Chest 1/16

Legs 1/17

Shoulders 1/18

Back & Bi's -1/19

Steady State cardio 1/20

HITT/ Cardio 1/21

Sunday- Rest day 1/22

Chest 1/10

Back & Bi's -1/09

Shoulders 1/11

Legs 1/12

HITT/ Cardio 1/14

Arms & Abs 1/13

Sunday- Rest day 12/15

Back & glutes 1/2

Chest 1/3

Legs 1/4

Shoulders 1/5

Arms & Abs 1/6

HITT/ Cardio 1/7

Chest 12/26

Back 12/27

Legs 12/28

HITT/Cardio 12/29

Shoulders 12/30

Arms & abs 12/31

Shoulders 12/23

HITT/Cardio 12/22

Leg day! 12/21

Back & Bi’s 12/20

Chest & Tri’s 12/19

Cardio/HITT

Arms

Chest & Tri’s

Legs

Shoulders

Back and Bi’s

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