Name: Playbook - Alan Willinger - Back + Core
Uploaded: 2024-02-27T15:08:25.847Z
Duration: 45 min
Description: Back + Core

5 minute Incline walk

Barbell row 12,8,5,5,8,12
Reverse flies 12,12,12,12,12,12

Neutral grip pulldown 8,8,10

Single arm row 10,10,10

Pull up 10,10,10

Leg Raise 12,12,12,12
Hollow body hold 4x30s

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

Close grip pulldown

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Back + Core

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