Name: Playbook - Alexandra Yaeger - BACK DEMOLISH GYM
Uploaded: 2024-03-15T21:45:10.313Z
Duration: 60 min
Description: BACK DEMOLISH GYM

Lisa

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

Alyssa

Valentina Loiero

Great!! Love the app, it would be nice if there was a spot I could write how much weight I use so I can keep track of the growth !

Andrea

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

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

Seated Row

Stand in front of a cable machine as if you are about to perform a straight arm lat pulldown. Grasp a straight bar or rope and while keeping your arms straight, use your lats to pull the bar to each side of your body as if you were rowing a kayak. Repeat movement so that you row equal times to each side and so that you row equal times with each arm positioned on the top and bottom.

Kayak Row

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

- Holding a TRX strap in each hand, with your palms facing down towards the ground. 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, pushing your elbows out to the side of 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- Wide

Superset

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

BACK DEMOLISH GYM

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

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

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

BACK DEMOLISH GYM

Community

More workouts from Alexandra Yaeger