Name: Playbook - Alyssa Wright - Full Back
Uploaded: 2022-12-31T22:07:00.219Z
Duration: 45 min
Description: Full Back

Machine and cable focused back workout! 

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

Warm-up:
•Arm circles (20 forward, 20 backward)
•Plank shoulder taps for 30 seconds  going 
2 rounds through. (In a plank position, tapping one hand to shoulder alternating keeping your core tight and not swaying the hips).
• Rear delt flye 2 x 10

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.

1. Cable Crossovers 3 x 15
2. Lat PullDown 4 x 10
3. Single arm Lat pull SUPERSET Face pull 3 x 12
4. Wide grip row 3 x 12 SUPERSET single arm dumbbell row 3 x 10


Core Finisher 
15 minutes on the stair master cardio (optional)

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

Cable crossovers

- Grab the bar 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 arms to return the bar to starting position

Neutral grip lat pulldown

Superset 

Single arm Lat pull 
Rope face pulls
3 sets of 12 total reps

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

Superset

Superset 

Seated Cable LOW row!
Wide grip row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Plank Taps

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Full Back

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