Name: Playbook - Adam Swanson - W1/D3 BACK/CARDIO
Uploaded: 2023-05-07T17:44:41.330Z
Duration: 70 min
Description: W1/D3 BACK/CARDIO

WEEK 1 - DAY 3

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

10 Reps @ 65% of 1 Rep Max.

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts (65% of 1RM)

* 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

- Row/lead with your elbows.
- Keep tension in your back at all times throughout the movement.
- Follow all the way back to the top for a complete stretch in the lats.

Narrow Grip Lat Pulldowns

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

*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

- Lean forward slightly.
- Keep a slight bend at the elbow throughout the movement.
- As you bring the rope down engage your lats.
- Keep your hips pressed back throughout the duration of the movement.

Straight Arm Lat Pulldown

Choose your favourite piece of cardio equipment and try to keep your heart rate between 120-150 BPM.

Favourite Cardio

W1/D3 BACK/CARDIO

W1/D1 LEGS/CARDIO

Great workout!! Can’t wait for the next one!!

devon

W1/D2 CHEST/ABS

W1/D3 BACK/CARDIO

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