Name: Playbook - Tire Trained - PULL DAY: Back + Biceps
Uploaded: 2024-04-03T03:25:50.757Z
Duration: 60 min
Description: PULL DAY: Back + Biceps

PULL DAY: Back + Biceps

1. Mobility Warmup
2. Pull-Ups (4 x 8-12)
3A. Lat Pushdown (4 x 8-12)
3B. Single Arm Row (L = 2 x 8-12, R = 2 x 8-12)
3C. EZ Bar Bicep Curl 21’s (4 x 8-12)
4. Tabata Conditioning
5. Mobility Cool Down

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

MOBILITY WARMUP

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

Assisted Pull-Ups (+ alternatives)

- Hold the attachment with your hands about shoulder width apart
- Keep your arms straight and push the attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Straight Arm Lat Pushdown

- 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
- Alternate sides for each set (e.g. 1st set = left, 2nd set = right, etc.)

Dumbbell Single Arm 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

- Holding a dumbbell in each hand at your shoulders, palms facing in, lower into the bottom of a squat
- Drive through the feet and hips to return to a stand
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

Rest

- Holding the weight with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells in front of you
- Thrust hips forward swinging dumbbells to the sides of the body

Dumbbell Skiier Squats

- 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

Tabata Conditioning

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

Forward Fold

Cross Body Shoulder Stretch

COOL DOWN

PULL DAY: Back + Biceps

Dena

Jessie

Jessi

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 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

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 DAY: Back + Biceps

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