Name: Playbook - Tire Trained - PULL: Back + Biceps
Uploaded: 2024-04-03T03:25:50.494Z
Duration: 60 min
Description: PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

Jessi

10 MIN AMRAP: Back + Biceps

AMRAP #1:
1. Bicep Curl 21’s
2. Deadlifts
3. V-Ups
4. Jog

AMRAP #2:
1. Lat Pull-down
2. Bench Burpee
3. Slider Tucks

AMRAP #3: 
1. Neutral Grip Landmine Row
2. Burpee Over Bar
3. DB Bicep Curls
4. Jump Rope

- 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

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your feet and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

10 MIN AMRAP #1

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

- Begin in a plank position with each foot on one slider
- You will need a smooth surface to accommodate the sliders (carpet for the hard side of the slider or hardwood for the soft side of the slider)
- Maintain a good plank (butt down, belly up, and shoulders stacked over the wrists) and tuck the knees into the chest 
- Repeat for reps or time

Slider Tucks

10 MIN AMRAP #2

- Prepare a landmine setup
- Stand inside the bar with one foot on each side
- Bend at the hips to take a neutral grip on the v-grip handle with palms facing in
- Ensure that your back remains flat
- Inhale and brace the core as you complete the movement
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position and release the breath
- Repeat

Neutral Grip Landmine Row

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

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

Dumbbell Bicep Curls

- Jump rope with the rope passing under your feet once each jump

Jump Rope

10 MIN AMRAP #3

PULL: Back + Biceps

Dena

Jessie

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Megan

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

PULL: Back + Biceps

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