Name: Playbook - Tire Trained - W2/D4 Back + Biceps
Uploaded: 2024-04-03T03:25:50.355Z
Duration: 60 min
Description: W2/D4 Back + Biceps

- Start with an overhand grip on the bar with hands about shoulder width apart
- Pull shoulder blades together and hinge at the hips
- With the back flat and chest parallel to the ground lift elbows back toward the sides of the body until the barbell touches your rib cage
- Lower down to starting position and repeat

Overhand Barbell Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up to the halfway point of the rep with the forearm parallel to the ground, engaging your biceps. This is the bottom half of the move
- Lower with a controlled motion
- Complete 7 bottom half reps, 7 top half reps, and 7 full range reps

Bicep Curl 21’s

- Run in place with high knees for time or reps
- Use your hands as a target to hit your knees
- Increase speed as you feel comfortable

High Knees

Superset #1

- From a standing position, hinge forward bringing your chest parallel to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your traps and rear delts
- Lower with control back to starting position

Dumbbell Reverse Fly

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Superset #2

W2/D4 Back + Biceps

Jessi

W1/D1 PUSH: Shoulders + Chest + Triceps

Amanda this is like perfect for me as I love a good superset! Since I finished in 45 mins I think I’ll spend the rest of my hour working on my core movements such as hip thrusters

Megan

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

W1/D3 PULL: Back + Biceps

W1/D4 CONDITIONING - 10 to 2: Full Body

These are perfect…. Has the one minute timer for exercises and one minute timer for rest!!

W2/D4 Back + Biceps

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