Name: Playbook - Sierra Flint - Back, Bi’s & Core
Uploaded: 2023-05-23T02:04:47.983Z
Duration: 45 min
Description: Back, Bi’s & Core

Assisted Pull-ups 10-8-6

Single arm row 12x3
Bicep curls 12x3
Bicycle crunches 45 seconds x3

Reverse grip row 12x3
Snow angels 30x3
V ups 15x3

Reverse fly 12x3
Dumbbell 21s x3

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

Assisted pull-ups

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

Dumbbell single arm row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

TriSet

- Hinge forward with flat back
- Rotate weights so palms face out
- Row the weight up into rib cage

Dumbbell Reverse Grip Row

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman snow angels

V up

TriSet 2

- Lean forward with a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

7 half reps at bottom 
7 half reps at top
7 full bicep curls

Dumbbell 21s

Superset

Back, Bi’s & Core

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