Name: Playbook - Amy Williams - Back
Uploaded: 2024-04-28T18:03:12.598Z
Duration: 45 min
Description: Back

Best back work out I’ve ever done! Nailed it!

Shannon

Amber

Janet

Kristin

- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Traditional Deadlift

- Pick up landmine as you would for a deadlift (using legs, keeping back straight)
- Lower into row position 
- Keeping legs still, pull elbows back engaging lats

Landmine Back Row w/ modification

- Load machine with plates
- Position yourself securely on the machine 
- Grip handle with palm facing you 
- Brace core and drive you elbow down into your hip 
- Try to keep a “tall neck” to prevent shrugging during this move

Plate Loaded Single Arm Lat Pulldown - Underhand Grip

- Load plates on machine and adjust seat until chest is supported 
- Grip handle, palm down 
- Pull, driving elbow back keeping core tight
- Use wrist straps if needed as you lift heavier

Wide Grip Row Machine w/ Modification

- Wide grip on bar
- Bend forward at torso, keeping back straight 
- Soft bend in elbows, keeping arms stiff 
- Pull bar into hips

Straight Arm Cable Lat Pull w/ Modification

Back

Whoop there it is.  Just what I was looking for.

YAY for a new routine! I love the change every 4 weeks. LOVED this combo!

Glutes & Hamstrings

Kristin Hebein

Shoulders

Great workouts and visuals on proper form. Love making my notes, weights and sets to set future goals!

Erin

Quads

Love the ab and arm mix... Want more arms tho

Back

Community

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