Name: Playbook - Alexandra Yaeger - BACK BURN GYM
Uploaded: 2024-03-15T21:45:10.322Z
Duration: 35 min
Description: BACK BURN GYM

You can complete these as normal pull-ups or narrow grip as shown in the video! Hanging from the bar, feet off the floor, pull yourself upward by depressing your shoulder blades and pushing your elbows down to the floor. Avoid leaning and swinging your body. Keep lifting yourself up until your chin meets the bar and your lats contract fully

Pull-Ups

Warm up

- Starting with feet hip-width, and the bar over your mid-foot (where your shoelaces make a knot).
- Bend at the hips, keeping your knees soft and feet planted onto the floor.
- With arms straight, and back flat, grip the barbell and press the floor away to stand up.
- Stand tall and lower the bar down exactly how you picked it up.

Deadlift

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lateral Pull Down

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. You can perform this exercise standing or seated, facing the cable.

Face Pulls

Superset

- Stand tall, with feet hip-width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs without bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Straight Arm Pull-Down

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

- Holding a TRX strap in each hand, with your palms facing inwards, towards one another. Lean back and maintain tension through the strap. The more parallel to the floor you are, the more difficult the movement will be. 
- Pull your body toward the handles, bringing your elbows in close to your body.
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row-Narrow

BACK BURN GYM

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

Valentina Loiero

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

Sandra

INTENSE DB ONLY

Loved this back and bi workout!! Feeling strong and pushing so much harder 🔥

I accidentally closed out the app and when i reopened it my progress just disappeared, I feel like if it’s an ongoing workout it should auto save.

Ashley

BACK & BICEPS DB ONLY

BACK WORKOUT

Love your back workouts!! I’m seeing such a change in my back😍

SEXY BACK

BABY GOT BACK

BAND + DB TRICEPS & SHOULDERS

SHOULDERS & TRICEPS GYM

Lisa

Super easy to following along and it looked like I knew what I was doing at the gym 🤣

Alyssa

BACK DEMOLISH GYM

CHEST + TRICEPS

Pike push ups killed me 😩 But I love it cuz when it pushes me I know it’s working so thank you 😊

kimlee

SHOULDERS + CORE

back and core on fire!!! The best workouts!

Great work out. Wish I had options if I didn't have the big band.

Colleen

BACK & CORE

First time back in the gym and I’m struggling, but I’m feeling awesome being back!

PUSH DAY GYM

HOME UPPER BODY

Back is getting so much stronger!! Lobe this workout🙌🏼

Back + Biceps

Upper body on fire!! Working on those tri’s😅

Shoulders, Chest & Tris

Brooke

Was so out of it and didn’t want to come to the gym today but I made it and I feel amazing 🤞🏽🔥

BACK BURN GYM

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