Name: Playbook - Adam Swanson - Back/Abs
Uploaded: 2023-06-28T15:02:20.080Z
Duration: 70 min
Description: Back/Abs

28/06/23

NEW SPLIT IS LIVE!

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* Squeeze at the top for 1-2 solid seconds! *
Just do as many as you can, as long as they are quality!

- Drive your chest towards the bar.
- Pull with your back by driving your elbows down and bringing your shoulders blades in together.
- Look at your hands as “hooks” and don’t use your arms to pull yourself up.

Assisted Pull Ups

* Watch the full video to see all 3 of the variations *

Sets 1+2: Outside Shoulder Width Grip

Sets 3+4: Shoulder Width Grip

Sets 5+6: Inside Shoulder Width Grip

- Row with your elbows. Not your arms.
- Use lifting straps if your grip starts to go.
-30 seconds of rest between sets.

Front Lat Pulldowns (3 Variations)

*Reps Are PER ARM*
Use straps to hold onto the bar better if you have them.


- Stagger your stance. Place the foot of the working hand side back to create space for the bar the travel.
- Place your opposing hand on your opposing knee form maximum stability.
- Stand “overtop” of the end of the bar and not away/off to the side of It.
- Row the bar back towards your hip.
- Drive your elbow as high as you can on each rep without rotating your torso at all.

Meadows Rows

Drop the last set, 8 drop fail.

- Notice my feet are pretty close to the bench and then I hinge my hips back and fall overtop.
- Drive your elbows up towards the ceiling and back towards your hips to replicate a “rowing” motion.
- Remember, your hands are just “hooks”. Let your back do all the work.
- Hold the squeeze for 1-2 seconds at the top.

Two Arm Bent Over DB Rows (Head Supported)

- Use a Supinated Grip this time (underhand/reverse grip).
- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top of the bar (keeping your back tight and spine neutral), and keep your chest out.
- Row the bar towards your lower abdomen, leading with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.

Reverse Grip Bent Over Barbell Rows

Just think about stretching and pulling with your back. Your hands are hooks.

- Go heavy.
- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Row with your elbows, not your arms.
- The further you can drive your elbows back without leaning with your torso, the more back activation you will feel!

Seated Cable Row

- Stretch and pull.
- Press through the palms of your hands.
- Only use your lats. No arms.

Straight Arm Lat Pulldowns

Back Compound #1

Weighted Hyperextensions

- Hold the rope just above your head and keep your elbows in.
- Do not let your shoulders pull the weight down.
- Exhale as you crunch down and drive your elbows down and towards your thighs. 
- Inhale on the way up and keep your core tight throughout!

Rope Crunch

Knee To Elbow Crunch

Back/Abs

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Back/Abs

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