Name: Playbook - Alyssa Wright - Back Workout
Uploaded: 2022-12-31T22:07:00.307Z
Duration: 45 min
Description: Back Workout

Full Back Attack! Using all sorts of equipment to change it up a bit . Give this one a go!!!

Warm-up (Optional)
TRX rows 2 x 10
Arm Circles 2 x 10 forward + backward.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- With a band attached mid-way on the rack
- Pull the band back engaging your mid and upper back
- Slowly reverse the movement, releasing tension from the band

Resistance band mid row

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

Landmine Row

- Pull the cable towards your face with elbows flared outward

Back Workout

More workouts from Alyssa Wright