Name: Playbook - Andrei Deiu - Back and Abs
Uploaded: 2022-09-30T21:33:29.185Z
Duration: 45 min
Description: Back and Abs

- Hang with your arms lengthened and shoulders pressed down 
- Pull your head up towards the handle bars and open through the chest

WARM UP: Pull-ups

- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope toward your thigh until the lats are fully contracted and then slowly lower under control

Cable Rope Pullover/Straight Arm Pulldown

- Grab the rope with both hands with your palms facing down 
- Step back until your arms are fully extended 
- Pull the rope straight toward your face, your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Cable Rope Face Pulls

SUPERSET

- Press your chest against the bench and find a long spine 
- Lengthen the arms as you press the bar away from you (keep your shoulders pressed down)
- Focus on pulling the bar back to start as you activate your lats

Machine Lat Pulldown

- Place hands at shoulder distance on the bar
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down to your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back

Barbell Bent Over Row - Overhand

- Place one foot on the ground and one on the machine (same leg as working arm) 
- Lean forward slightly to fully lengthen the arm in your starting position 
- With force, pull the handlebar towards your chest as you squeeze into the back as you sit up straight 
- Return to starting position slowly, with control
- Complete desired reps then repeat on the opposite side

Single Arm Seated Cable Row (left)

Single Arm Seated Cable Row (right)

- Press your chest against the machine 
- Lengthen the arms and keep the shoulders pressed down 
- Pull the bar towards you as you bend at the elbows and squeeze into your back

Machine Low Row

- On machine, find a neutral spine
- Hinge at the hips as you fold your upper body forward 
- Return to start and engage the back 
- Move in a slow and controlled manner

Back Extensions

- Hang with your legs long and the shoulders pressed down 
- Lift your feet up as you pike at the hips and bring the knees in towards your chest 
- Squeeze into your abdominal wall as you lift the legs

Hanging Leg Raises

- Reach arms towards the ceiling on a diagonal line 
- Keeping your hips square and arms straight, pull the cable down diagonally across your body 
- Keep feet grounded and core engaged as you rotate

Back and Abs

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