Name: Playbook - Adam Braud - Back and Glutes 🍑
Uploaded: 2024-12-02T21:10:35.700Z
Duration: 75 min
Description: Back and Glutes 🍑

Bracing yourself against the rack or a bench, find a comfortable position where your torso is parallel with the ground.

Allow the dumbbell (db) to lower and stretch your lats and upper back. 

Keeping your hips square, pull the dumbbell up by driving your elbow back and toward the ceiling. 

Repeat. 

Be mindful of your low back as the weight gets heavier.

One Arm Dumbbell Rows

With a wide grip, grab the bar with your palms facing forward.

Lean back slightly to around 30 degrees, keeping your chest up.
                                                                                                                                                                                  
Bring the bar down to your upper chest engaging your back as you pull.

Pause and return to the initial position.

Wide Grip Lat Pulldown (or band assited Wide grip pullups)

Focus on lifting your hips as high as possible. Engage your glutes the entire time.

Barbell Hip Bridge

Lying on your side and resting on one elbow, bring your knees to about 45°.

Pressing through your obliques, hips, and glutes, rise up separating your thighs like a clamshell. 

Lower back down under control and repeat.

Side Lying Clamshells

This is a timed session. You need to pick a weight that is not super heavy but challenging. You want to try and lunge under control and at a steady pace for the entire time. If you have to use minisets to complete that time that is totally fine. You want to try and beat the total per set from week to week by 1-2 reps.

Db Walking Lunges

Carry a challenging weight the distance given one hand at a time then rest. Make sure you are challenging your grip and posture.

Back and Glutes 🍑

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