Name: Playbook - Alyssa Wright - W2/D3 Full Back
Uploaded: 2022-12-31T22:05:23.100Z
Duration: 45 min
Description: W2/D3 Full Back

Jackie

Chase

Alyssa’s workouts are on another level!

Jayson

Christina

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

Crunches

CORE FINISHER

W2/D3 Full Back

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

Ashley

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W2/D3 Full Back

Community

More workouts from Alyssa Wright