2.20 Thursday | Home
Today we target back and biceps.
Warm Up
CARDIO WARM UP
3 minutes
I like to walk for 5 minutes and if I still have lingering soreness I like to add more time.
LOW LUNGE CROSSBODY TWIST
30 seconds Alt legs and arms
Gaze follows your reaching arm. Big exhale as you you twist.
ARM SWINGS
30 seconds
Alt top arm
PULL APART
30 seconds
The closer the hands the more challenging. Pull the band to the top of the chest.
Superset 1 — 1X
Note- Perform exercises slowly and controlled. Working with a lighter band.
EQUIPMENT
MINIBAND
EXERCISES
20 reps MINIBAND LAT RETRACTION
20 reps MINIBAND LAT EXTENSION
MINIBAND LAT RETRACTION
20 reps
Option to turn palms in, if that feels great.
MINIBAND LAT EXTENSION
20 reps
Leading with your elbows, pull wide as you pull down and hold at the bottom.
Superset 2 — 4X
Note- Perform movements back to back with a quick switch of your grip keeping minimal rest between. Increase weight each round if able to maintain reps. Option to support your chest or head on an incline bench or wall if you experience lower back pain.
EQUIPMENT
DUMBBELLS
EXERCISES
5-8 reps BENT OVER ROW neutral grip
immediately into
8-12 reps BENT OVER ROW underhand grip
Rest 60 seconds. Repeat
BENT OVER ROW
(NEUTRAL GRIP)
5-8 reps Heavy
Neck and spine long. Pull hands to lower abdomen.
BENT OVER ROW
(UNDERHAND GRIP)
8-12 reps Heavy
Place head against wall to support lower back.
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds.
EQUIPMENT
LONG LOOP BAND
EXERCISES
15 reps STRAIGHT ARM PULLDOWN
15 reps FACE PULL
30 seconds Rest. Repeat 3 rounds.
STRAIGHT ARM LAT PULLDOWN
15 reps Choke up on band or double up to increase intensity
Maintain soft elbows as you pull hands wide to the side of your thighs.
FACE PULL
15 reps Choke up on band or double up to increase intensity
Leading with your elbows, keep neck in line with your spine.
Superset 4 — 4X
Note- This is super quick, two exercise no rest between. Rest 40 seconds, which is crazy fast. Start again. You may need to drop weight to maintain this burnout.
EQUIPMENT
DUMBBELLS
EXERCISES
8 reps BICEP CURL
8 reps TOP 1/2 BICEL CURL
40 seconds Rest. Repeat. 4 rounds.
BICEP CURL
8 reps
I’ll work around 10-12.5lb DBs
As these begin to become difficult, alternate arms before dropping weight
TOP 1/2 BICEP CURL
8 reps
I’ll work around 10-12.5lb DBs
Cooldown
STAR STRETCH
30 seconds
Reach opposite arm to opposite leg
CAT COW
30 seconds
Inhale up, exhale as you pass through center into cow.
THREAD THE NEEDLE
60 seconds Alt sides
Sink into the stretch moving that top arm to deepen the stretch
SUPINE SPINAL TWIST
60 seconds Alt sides
Sink into this stretch, do not rush it.