Name: Playbook - Christina Relke - 9 Bent Over Rows
Uploaded: 2024-03-16T00:01:43.739Z
Duration: 15 min
Description: 9 Bent Over Rows

On the ninth day of Christmas, Coach Christina gave to me:

✅ 9 Bent Over Rows

Try to add the previous days exercises as we go along the fitness challenge!

✅ 9 Bent Over Rows
✅ 8 Push Ups
✅ 7 Bicep Curls
✅ 6 Plank with Shoulder Taps each side
✅ 5 Halos (KB or DB) each side
✅ 4 Glute Bridges
✅ 3 Bench Dips
✅ 2 Supermans
✅ 1 minute jumping jacks 

It’ll all build up to a big workout!

Come back tomorrow for the tenth day 🎁

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

DB Bicep Curls

6 Plank with Shoulder Taps (each side)

On the fifth day of Christmas, Coach Christina gave to me:

✅ 5 Halos (KB or DB) each side

Try to add the previous days exercises as we go along the fitness challenge!

✅ 5 Halos (KB or DB) each side
✅ 4 Glute Bridges
✅ 3 Bench Dips
✅ 2 Supermans
✅ 1 minute jumping jacks 

It’ll all build up to a big workout!

Come back tomorrow for the sixth day 🎁

5 Halos (each side)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

9 Bent Over Rows

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