Name: Playbook - Tune Into Fitness - W9/D3
Uploaded: 2022-11-30T18:25:42.011Z
Duration: 60 min
Description: W9/D3

1. Heavy Band or Cable Pulldowns (wide grip)
2. Band or Cable Low Rows (wide grip)
3. DB Bent Over Row to Curl 
4. Bent Over Switch Row
5. Band or Cable Tricep Pushdowns 
6. 3 Way Curls 
7. Single Arm DB Tricep Extension
8. Sit Up to Ball Toss Up
9. Landmine Press w/ Rotation

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

*Increase weight

Banded Lat Pulldown

- Attach the band low on the rack
- Hinge forward at the hips, keeping your head in line with the spine
- Pull the band back toward your torso, engaging your back
- Release the back back to starting position

*Increase weight

Banded Bent Over Low Row

- Stand tall Holding a dumbbell in each hand
- Hinge forward at the hips
- Pull the dumbbells up toward your hips
- Lower the dumbbells and return to standing position
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells with control
(1 Row + 1 Curl = 1 rep)

*Increase weight

DB Bent Over Row to Curl

- Holding a single dumbbell in one hand
- Hinge forward into a bent over position 
- Rower the dumbbell up, at the top toss the dumbbell and catch it in the opposite hand
- Lower the dumbbell and repeat back and forth for time or reps

6 reps each side
*Increase weight

DB Bent Over Switch Row

- Attach the band high on the rack
- Grasp the end of the band with your arms bent to 90 degrees
- Press the band down, engaging your triceps
- Release the band back to starting position by bending your elbows

*Increase weight

Banded Tricep Pushdowns

- Complete angled curls for desired reps
- Complete hammer curls for desired reps
- Complete supinated close grip curls for desired reps

7 reps each way

3 Way Curls

- Start standing tall with a single dumbbell overhead
- Bend at the elbow to lower the dumbbell down behind your head
- Extend your arm, engaging your tricep to bring the dumbbell back up
- Complete desired reps then repeat on the opposite side

10 reps each side
*Increase weight

DB Single Arm Overhead Tricep Extension

- Lying face up with knees bent and feet flat on floor
- Hold back at your chest
- Curl head and shoulders off the floor engaging core
- Keep the ball in front of body as you sit up
- Gently toss the ball up
- Catch the ball then lower back to starting position under control

Sit Up To Ball Toss Up

- Starting from a bilateral stance, feet shoulder-width apart in an athletic position
- Hold the bar in your hand closest to the base
- Exploding the hips turning towards the bar, transition hands and press the bar in front of you
- Reverse the movement with control
- Complete desired reps then repeat on the opposite side

8 reps each side
*Increase weight

W9/D3

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