Name: Playbook - Tire Trained - W1/D3 PULL: Back + Biceps
Uploaded: 2024-04-03T03:25:50.177Z
Duration: 60 min
Description: W1/D3 PULL: Back + Biceps

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Superset #1

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

Dumbbell Bicep Curls

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Jump or step back down and repeat

Box Jumps

Superset #2

- Place your upper back on the bench with dumbbell in hand over the belly button
- Keep arms straight with a slight bend at the elbow
- Lower dumbbell back until the elbows land by the ears
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Superset #3

W1/D3 PULL: 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/D4 CONDITIONING - 10 to 2: Full Body

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

W1/D3 PULL: Back + Biceps

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