Name: Playbook - Adam Swanson - Back/Traps
Uploaded: 2023-05-07T17:44:42.714Z
Duration: 70 min
Description: Back/Traps

Mike Fowler

Blake

24/03/22

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- Your goal is to get between 50-75 QUALITY Assisted Pull Ups in total and splitting it up into as many sets as you need. 
- Squeeze at the top for 1-2 solid seconds! 
- Do all of the grips (Overhand, Underhand, Narrow, etc).
- Use as much assistance as you need (thicker bands OR more weight if your gym has an assisted machine).
- This is a great warmup that will leave your back FULL of blood and ready to rock!


- 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 (SEE NOTES)

LOVE this movement for complete lat activation. ESPECIALLY after all those Pull Ups!

- Keep your hips pressed back during the entire movement.
- Flex your lats in the stretched position at the top before beginning any rep. 
- Drive the weight down with the palms of your hands to help contract your lats.

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

Focus on attacking your upper back/traps on this one!

- Widen your foot stance out to maintain stability.
- Lay forward into a high incline bench letting the dumbbells hang out the front.
- Hold the DB’s at the top for 1-2 seconds while squeezing your shoulder blades together. 
- 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.

High Incline DB High Rows

*Reps Are PER SIDE*

- Do not rotate your torso at any point.
- Lead with your elbows and drive back towards your hips. 
- DO NOT just lift the DB’s straight up and down, ROW the DB’s on a diagonal to really hit your lats.

Standing One Arm DB Row

Aim to REALLY target your lower lats on this one. Drive your elbows down and bring the attachment a little lower on your chest.

- If your gym does not have this same attachment, use a normal lat pulldown bar and just reverse the grip on it. 
- Row/lead with your elbows.
- Keep tension in your back at all times throughout the movement.

Supinated (Reverse) Grip Lat Pulldown

* 1 Second Squeeze At The Top*
Go HEAVY!

- Hold onto the barbell with a shoulder width hand positioning.
- Shrug as if you were to be saying “I don’t know” 🤷🏼‍♂️.
- Hold the squeeze at the top, make a funny face, and slowly control back down into a stretch.

Barbell Shrugs

- Shrug the dumbbells up as if you were trying to go “I don’t know 🤷🏼‍♂️ “.
- Picture trying to touch your ears with your traps.
- Squeeze hard for 1-2 seconds at the top and then drop down into a full stretch.

Seated DB Shrugs

Back/Traps

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

Back/Abs

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/Traps

Community

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