Name: Playbook - Alexandra Yaeger - Day 5- BACK
Uploaded: 2024-03-15T21:47:59.607Z
Duration: 60 min
Description: Day 5- BACK

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

Attach a single grip handle to the rowing station.
Then, sit on the bench and grip the handle with your left hand.
Now, sit back on the bench and pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
Slowly reverse the motion until your arms are extended straight.
Complete the ideal number of reps for the exercise.
Then, perform the exercise with your right arm.

Seated Single Arm Row

- 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

- 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

DB Pullover

With your feet hip-width, knees slightly bent, and back flat, push your hips back until your chest is facing the floor. Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward your body keeping your elbows close to your side. Actively contract/squeeze your back muscles as you row the bar up to your abdomen. Breathe out as you do so. The bar should touch your torso somewhere between your belly button and sternum. Hold it there for a second or two, and then lower the bar back down under control

Barbell Bent Over Row

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

Day 5- BACK

Skyanne

Week 4 Day 1: BACK

Maria

Week 4 Day 2: GLUTES

Brooke

Week 4 Day 3: SHOULDERS + TRICEPS

Too a few days off to let my body rest, but I’m back and feeling great!

Lindie

Week 4 Day 4: LEGS

Had to do this one at home but it still was a great one!

Alexis

Carvalho

Week 4 Day 5: CHEST & CORE

Week 4 Day 6: ACTIVE REST

Week 4 Day 7: GLUTES

Equal of bicep and back but my back is in fire 🔥

Definitely going to feel that one later today! 💪🏼🔥🔥

Week 3 Day 1: BACK & BICEPS

That last move/set though. Holy burn. I just kept reminding myself “booty goals”. Pushed through and finished strong! 👏🏼💪🏼🦵🏼🔥

Week 3 Day 2: GLUTES & HAMSTRINGS

Lisa

Literally DEAD. I’m having a very rough mental health day but made myself come into the gym and workout and am feeling a tad bit better! 💪🏼 definitely feeling strong!

Week 3 Day 3: SHOULDERS

Week 3 Day 4: Active Rest

It was a great workout, I felt it the next day. Some things I could not complete due to knee injury.

At first I was like nahhh, imma skip leg day😑 and then I was like b***h you have goals. So do damn leg day!💪🏼🦵🏼🦵🏼👏🏼🔥

Week 3 Day 5: LEGS

I can barley get through it, the sweat is drowning me 🔥

Putting a whole new meaning to dead arms. 💪🏼😍🔥 definitely getting stronger and I’m absolutely loving it!

Week 3 Day 6: CHEST & TRICEPS

Week 3 Day 7: GLUTES or REST DAY

Loving the booty burn and leg pump ✨🙏🏻

Valentina Loiero

Week 2 - Day 1: GLUTES & HAMSTRINGS

Feeling like a boss!! Moved up to 10# weights on the last 2 moves. #feeltheburn

Week 2 Day 2: SHOULDERS & ABS

Holy back 🔥 😍 in ALL the absolute best ways!! Idk why but this is the first app that I’ve started and actually feel like I’m making progress and growing stronger! Today I upped my weight on all of the moves! Thank you🤍

Week 2 Day 3: BACK

Week 2 Day 4: REST OR HIIT

Juanita Loftis

Leg day 🔥🔥 in all the absolute best ways!

Week 2 Day 5: LEGS

Most definitely am getting stronger! I moved up to 20# on my chest press and 15# for my flys! I did up my weight on all of the moves but those two were my “weak spots”! Not only am I stronger physically but mentally too!

Week 2 Day 6: CHEST & TRICEPS

Week 2 Day 7: GLUTES

Happy Monday! Feeling STRONG💪🏼💪🏼

Day 1- SHOULDERS + BIS

Loving the movements and challenging myself!! Booty burning 🔥

Love the mobility/stretching at the beginning!! 🙌🏼

Kiersten

Day 2- GLUTES + HAMSTRINGS

I love your workouts! I always feel like a beast when I finish one! 💪🏼🔥

Day 3- CHEST + TRICEPS

Day 4- REST

Okay anted so badly to skip leg day because I dread the soreness after BUT feeling like a badA boss because I freaking did it! 💪🏼💪🏼

Day 5- BACK

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