Name: Playbook - Alexander Konevsky - W1/D1 Back | Hamstrings | Traps
Uploaded: 2022-05-08T06:34:56.538Z
Duration: 90 min
Description: W1/D1 Back | Hamstrings | Traps

Use this as your back priming movement to activate your lats and get your mind focused into this workout!

- With a flat bar or rope attachment, step back and bend your torso to a 45* angle facing a cable stack
- While keeping your back arched, drive the attachment down and towards your waistline keeping your elbows very slightly bent
- Avoid rounding your chest at the bottom of the movement to increase the contraction in your lats

Standing cable pullover

A neutral grip bar is highly recommended but a standard lat pull down bar will work great! As a mental cue, think about driving your elbows down rather then “pulling” the bar down. This will reduce bicep activation and make the movement more back dominant

- Pull down on your attachment of choice keeping your elbows tucked inside your body until you feel a full contracting in your back
- Slowly extend your arms to return the bar to its starting position. 
- Fully stretch your lats at the top of the movement then initiate your next rep

Lat pulldown

- Hinge at the hips keeping a neutral spine
- Pull the bar up towards your belly button
- Contract your back as you pull up then control the bar on the way down
- A small amount of body movement is acceptable as this is a heavy compound movement but always keep in control of the weight to minimize the risk of injury

Barbell bent-over row

- Begin by pressing your chest into the padding and grabbing the inside grip, furthest to the center of the machine
- Similar to the lat pull down, do not flair your elbows. Force your elbows to align with the side of your body as you pull down to better isolate the lats
- Slightly hold the contraction for a split seconds before controlling the weight back to the top

Hammer strength high row

D-handles are recommended for this movement but feel free to use a V-bar or any rowing attachment. 

- One hand at a time, pull the attachment in towards your body driving your elbow into the side of your ribcage 
- Keep your body perfectly upright or slightly bent forward while keeping your core engaged for stability
- Pause at the contraction then slowly return to starting position, fully lengthening the lats before executing the next rep to ensure the lats have been taken through their full range of motion

Single Arm Seated Cable Row

Dumbbell RDL’s are recommend but barbell is great as well. Always avoid forcing yourself into depth and only go as far as your hamstrings will let you. If you begin to feel unnecessary load or rounding in your lower back, this usually means you are going too deep into the stretch.

- Start with dumbbells in your hands standing upright as opposed to starting from the floor
- Slowly lower the weight with a very slight bend in your knees
- Sit your butt back, bending from the hips and be conscious of your lower back posture to ensure there is no rounding
- During the negative portion of the lift, guid the weight parallel to your shins until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings / glutes to elevate you up into your starting position

Dumbbell Romanian deadlifts

- Bring your heels towards your glutes, ensuring your hips do not lift up as you initiate the movement. This is the top way of cheating during a lying hamstring curl so be extra cautious
- Lower with a slow and controlled manner stopping right before your legs are fully lengthened before executing the rep

Lying hamstring leg curl

- Keep your arms straight to your side and avoid bending the elbow as it will activate your biceps
- Retract your shoulders and maintain an upright posture 
- Shrug your shoulders up towards your ears 
- Pause slightly at the top and ensure you fully stretch the traps at the bottom of the movement before initiating your next rep

Dumbbell shrugs

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