Name: Playbook - Tire Trained - W1/D3 Back + Biceps
Uploaded: 2024-05-10T22:09:26.738Z
Duration: 60 min
Description: W1/D3 Back + Biceps

Jessica

- Use long bands for assistance or you can use an assisted pull-up machine
- Keep the chin and chest up
- Keep shoulders down away from the ears to ensure you are pulling with the back muscles
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

Complete exercises back to back. Rest for 60 seconds between rounds. Repeat for 3 rounds.

- 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

Superset #1

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

Superset #2

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Face Pulls

- Begin in push up position with dumbbell in each hand
- Maintain your hips square to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Left + Right = 1 rep

Dumbbell Renegade Rows

Superset #3

W1/D3 Back + Biceps

I've loved it! Feeling connected even through my own home gym. 💓

W1/D1 Welcome to T3+!

Okay Amanda… looking forward to a sore tomorrow and watching that struggle improve.

Kendra

W1/D1 Testing - Week #1

W1/D2 Shoulders + Quads

W1/D4 Glutes + Hamstrings

W1/D5 - Chest + Triceps

W2/D1 Shoulders + Quads

W2/D2 Back + Biceps

W2/D4 Chest + Triceps

Loved the combo of compound, cardio, and core!!

Cheyenne

W2/D5 Full Body

W3/D1 Shoulders + Quads

W3/D2 Back + Biceps

W3/D3 Glutes + Hamstrings

W3/D4 Chest + Triceps

W3/D5 Full Body

W4/D1 Shoulders + Quads

W4/D2 Back + Biceps

W4/D3 Glutes + Hamstrings

W4/D4 Chest + Triceps

W4/D5 Full Body Friday

W5/D1 Shoulders + Quads

W5/D2 Back + Biceps

W5/D3 Glutes + Hamstrings

W5/D4 Chest + Triceps

Those goals are starting to show!! Wow!! 🙌🥳🔥

W5/D5 Testing - Week #5

W6/D1 Shoulders + Quads

W6/D2 Back + Biceps

W6/D4 Chest + Triceps

W6/D5 Full Body

W7/D1 Shoulders + Quads

W7/D2 Back + Biceps

W7/D3 Glutes + Hamstrings

W7/D4 Chest + Triceps

W7/D5 Full Body Stack

W8/D1 Shoulders + Quads

W8/D2 Back + Biceps

W8/D3 Glutes + Hamstrings

W8/D4 Chest + Triceps

W9/D1 Shoulders + Quads

W9/D2 Back + Biceps

W9/D3 Glutes + Hamstrings

W9/D4 Chest + Triceps

Love comparing week 1 to now!! 🤯🥳💥

W9/D5 Testing - FINAL

W10/D1 Shoulders + Quads

W10/D2 Back + Biceps

W10/D3 Glutes + Hamstrings

W10/D4 Chest + Triceps

W10/D5 Full Body

W6/D3 Glutes + Hamstrings

Glutes + Hamstrings (Ladder Sets)

W1/D3 Back + Biceps

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