Name: Playbook - Sarah Hryniewicz - W2/D2 Back n Bi’s
Uploaded: 2023-08-03T17:38:41.120Z
Duration: 60 min
Description: W2/D2 Back n Bi’s

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down

Wide grip pullups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

-palms face out at full extention
-hinge at the elbows and keep them tight to your body 
-lower down with control into starting position

Dumbbell Bicep Curl (supinated grip)

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

-Begin with palms facing your body, maintain a neutral grip
-keep elbows tight to your body, hinge at the elbows and bring dumbbells up towards your shoulders
-lower down with control

Dumbbell hammer curl

W2/D2 Back n Bi’s

Mayra

W1/D1 Lower

Lauren

W1/D2 Back n Bi’s

W1/D3 Lower

W1/D4 Chest n Tris n Shouldas

Heather

W1/D5 Lower

W2/D1 Lower

W2/D3 Lower

W2/D4 Chest n Tris n Shouldas

W2/D5 Lower

W3/D1 Lower

W3/D2 Back n Bi’s

W3/D3 Lower

W3/D4 Chest n Tris n Shouldas

W3/D5 Lower

W4/D1 Lower

W4/D2 Back n Bi’s

W4/D3 Lower

W4/D4 Chest n Tris n Shouldas

W4/D5 Lower

W5/D1 Lower

W5/D2 Back n Bi’s

W5/D3 Lower

W5/D4 Chest n Tris n Shouldas

W5/D5 Lower

W6/D1 Lower

W6/D2 Back n Bi’s

W6/D3 Lower

W6/D4 Chest n Tris n Shouldas

W6/D5 Lower

W7/D1 Lower

W7/D2 Back n Bi’s

W7/D3 Lower

W7/D4 Chest n Tris n Shouldas

W7/D5 Lower

W8/D1 Lower

W8/D2 Back n Bi’s

W8/D3 Lower

W8/D4 Chest n Tris n Shouldas

W8/D5 Lower

W2/D2 Back n Bi’s

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