Name: Playbook - Adam Swanson - Back/Traps
Uploaded: 2023-05-07T17:44:43.240Z
Duration: 70 min
Description: Back/Traps

Mike Fowler

11/08/22

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

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

Narrow Grip Pulldowns

- 40 second rest breaks.
- Go heavy with these. 
- Try to minimize the “swing” as much as possible and just let your back move the weight.
- Keep your hips pressed back and allow your chest to fall “over top” of the weights. 
- Maintain a neutral spine throughout the entire movement.

T-Bar Rows (See Notes)

*Reps Are PER SIDE*

- Explosively drive off of the ground.
- Do not rotate your torso at any point.
- Lead with your elbows and drive back towards your hips.

Dead-Stop One Arm DB Row

- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Supinate (reverse) your grip to attack your lower lats.
- 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!

Reverse Grip Seated Cable Row

Front Lat Pulldowns

- 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

Straight Arm Lat Pulldowns

- Hold onto the dumbbells out in front of you. 
- 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.

Dumbbell 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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