Let’s start building your foundation by getting back to the FUNDAMENTALS...

This Back, Bicep, & Forearm workout will be done primarily with the use of heavy resistance bands and will challenge even the most experienced lifter. 

If you have gym access and no bands, then this workout can also translate to the gym as well. 

Let’s get after it! 

NOTE:
If you are unfamiliar with bands, consider your first couple weeks a chance for you to get acquainted with them. Workouts may be a little longer at first due to this, but once you get the “feel” down your efficiency will increase and you’ll really start loving how hard these bands can push you!

-Jump rope for 3-5 minutes as a warmup to today’s workout. 

One of my all time favorite cardio methods! I highly recommend you do not ‘skip’ jumping rope with me! 

JR is great for developing rhythm, agility, increasing your vertical, 60 yard time, and therefore reaction time on the field. 

Tips: 
If you aren’t an experienced ‘jump roper’, no need to sweat it!

If and when you get caught up, just keep jumping while you fix the rope, then start again. 

You will improve over time. 

The most important part is that your body is warm and ready to go! 

If you do not have a jump rope, simply shadow jump (in other words pretend you’re jumping rope), do jumping jacks, or jog in place.

Jump Rope - Warm-Up

-Get into a split stance with back around 45° with floor 

-Anchor band under front foot creating two loops on either side 

-Grab each loop with each hand, making sure loops are even

-From this starting position pull bands back driving your elbows behind you while engaging your upper back and lats

-Squeeze at the top and control the negative

-Complete recommended reps, or within +1 or -1 of target. You should be struggling a little in this range. If it’s too easy to hit your target, band is too light. If it’s too difficult, band is too heavy. ADJUST grip or band. 

NOTE:
Make sure when in the starting position you already have tension on the bands, in other words we don’t want any extra slack at the bottom of the move. This will allow for tension throughout the entire move.

Bent Over Row - Band

-Lay band on floor 

-Place both feet onto band about shoulder width apart creating two loops on each side 

-With each hand grab loop on both sides and stand up into starting position 

-Begin to squat down while keeping a straight back, chest up, and while looking up/out in front

-Go down till thighs are parallel with the floor (or as low as comfortable)

-From the bottom, drive your self back up through your heels while maintaining posture until back into the starting position

Deadlift - Band

-Grab pull-up bar with overhand grip and wider than shoulder width 

-Pull yourself up by engaging your lats (think driving your elbows down)

-Lower yourself in a controlled manner and keep elbows slightly bent at the bottom

NOTE: 

If you can’t perform the target rep # you can use your bands as a pull-up assist. Double up as many bands as you need to allow for you to complete the rep #.

Wide Grip Pull-Up

-Place band under feet creating two loops on either side

-Grab one end of the loop with each hand and make sure they are even

-Stand tall with good posture and hands at your side ready to begin

-Begin with one arm curling up, bringing your palm to your shoulder and squezzing your bicep at the top

-Control the negative back to starting position

-Alternate side to side till you reach the target # of reps for each arm

Alternating Bicep Curls - Band

-Position feet on one side of band about shoulder width

-Grab other side of band with overhand grip (palms down) also shoulder width

-Curl up bring back of hand toward shoulders and squeezing forearms at the top

-Control negative move down keeping arms slightly bent at the bottom

Reverse Curl - Band

-Position feet on one side of band about shoulder width

-Grab band with underhand grip (palms up) also shoulder width

-Curl up bring palms toward shoulders and squeezing biceps at the top

-Control negative move down keeping arms slightly bent at the bottom

“Barbell” Curl - Band

-Place feet in opposite edns of the band leaving slack in the middle

-Grab middle of the band with both hands and make sure your grip is centered

-Begin curling your wrists toward your thighs and up, squeezing your forearms

-Control the negative back to starting position

Forearm Wrist Curl - Band

1-1 switch, 2-2 switch

-Place band under feet creating two loops on either side

-Grab each end of the loop with a thumbs pointing up grip, make sure they are even

-Stand tall with good posture and hands at your side ready to begin

-Begin with one arm curling up, bringing your thumb to your shoulder and squeezing your bicep at the top

-Repeat with other arm

For the next variation, curl across your body bringing thumb toward opposite shoulder

-Control the negative back to starting position

-Alternate side to side till you reach the target # of reps total for each arm

(6 reps of each variation for each set)

PHASE 1 - WK 3- DAY 2 Back, Biceps, & Forearms

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