Name: Playbook - Sierra Flint - Back & Biceps
Uploaded: 2023-05-23T02:04:48.645Z
Duration: 45 min
Description: Back & Biceps

- 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

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip overhand lat pulldown

Supinated bicep curl

Giant set

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Dumbbell reverse fly

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Tri set

Chin up iso hold

Burnout

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