Name: Playbook - Adam Swanson - Back/Abs
Uploaded: 2024-03-20T14:59:15.797Z
Duration: 70 min
Description: Back/Abs

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

Keri

20/03/24

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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Straight Arm Lat Pulldowns

- Maintain a slight bend in your knees at all times.
- Hinge your torso overtop of the bar while driving your hips back to get in position.
- Drive the bar back towards your lower abdomen, leading with your elbows, and squeezing hard at the top.
- Keep the bar close to your legs at all times.

Bent Over Barbell Rows

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Narrow Grip Lat Pulldown

- Hinge at your hips and lean forward slightly.
- Keep your shoulders rolled back, back right, and chest high.
- Row with your elbows and drive them back as far as you can.

Leaning Forward Seated Row

- Sit straight up.
- Keep your shoulders rolled back, back right, and chest high.
- Row with your elbows and drive them back as far as you can.

Upright Seated Rows

- Lean back slightly.
- Keep your shoulders rolled back, back right, and chest high.
- Row with your elbows and drive them back as far as you can.

Leaning Back Seated Rows

Seated Row Mechanical Drop-Set

- Hold the squeeze at the top momentarily to increase tension.
- Lay forward into a high incline bench letting the dumbbells hang out the front.
- Leading with your elbows, drive the dumbbells up as high as you can, squeezing your upper back/traps at the top of the movement.
- Control the DB’s back down into a complete stretch.

Incline DB High Rows

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand Grip Lat Pulldown

- Place your hands on your head 
- Raise your upper body engaging your glutes
- Pause at the top and come down

Weighted Hyperextension

Back Compound 🔥

- Exhale on every rep as you drive your legs up and keep your hips pressed back.
- Control with your core the entire time to prevent swinging.

Hanging Leg Raises

- 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

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 🔥

Back/Abs

Community

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