Back and Biceps

Complete both Blocks below 3 times in order (Block 1 then 2) approx. 40 mins

Block 1

• 3 minute Cardio (see Cardio tab for options)

• Croc Rows - 30 reps (15 each arm)

• Leg adductions (on back place dumbbells on inner thighs and squeeze together) - 15 reps

• Bi-cep 21s (dumbbell bicep curls - two counts up slow and one count down) – 12 reps

Block 2

• 3 minute Cardio (see Cardio tab for options)

• Standing band pulls (arms straight at shoulder height and squeeze shoulder blades together) – 15 reps

• Banded fire hydrants on hands and knees abduct the leg – 30 reps (15 a leg)

• Dumbbell hammer curls (15 reps)

• Supermans on floor or over stability ball (laying facedown/prone lift upper body, hands at temples) – 15 reps

Abdominals - 10 mins (see abdominals tab for options)

Stretch

• Inner and outer thigh, legs to the side and across the body

• Back stretch holding door frame and lean back or cat and cow stretch on all fours

• Bi-cep wall stretch - arm extended out at shoulder height and turn thumb under

• (static stretches should be held for 15-30 seconds)