Name: Playbook - Adam Swanson - W1/D3 BACK/CARDIO
Uploaded: 2023-05-07T17:44:41.350Z
Duration: 70 min
Description: W1/D3 BACK/CARDIO

WEEK 1 - DAY 3

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- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows back towards your pockets as high as you can.

Bent Over DB Rows

- Grip the DB with a “triangle grip” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- Keep your feet pressed into the ground and your hips high throughout the entire movement.
- Slowly lower the DB down, allowing a crazy stretch on your lats.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Decline Dumbbell Pullovers

*Reps Are PER SIDE*

- Allow the DB to stretch your lat.
- Leading with your elbow, drive the DB back towards your pocket/hip.
- Hold for a squeeze at the top of the movement.

One Arm DB Row

- Keep your knuckles facing forward at all times.
- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows as high as you can towards the ceiling every row.

DB Pronated Bent Over Rows

- Keep your palms facing forward at all times.
- Maintain a slight bend in your knees throughout the duration of the movement.
- Hinge over, driving your hips back, and keeping your back tight. 
- Allow the DB’s to stretch your lats out.
- Drive your elbows back towards your pockets as high as you can.

DB Reverse Bent Over Rows

Back Compound Set! 🔥

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

Favourite Cardio

W1/D3 BACK/CARDIO

Carrie Bechard

W1/D1 LEGS/CARDIO

great workout!!! great way to start the week!!👍😤💪🔥

Steven

Keri

W1/D3 BACK/CARDIO

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