Name: Playbook - Arev @endicci - (WEEK 3/4) DAY 1
Uploaded: 2022-10-01T14:56:02.554Z
Duration: 70 min
Description: (WEEK 3/4) DAY 1

This is one of my fave lat days I’ve ever done

Alyxandra

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

Row to Lat Raises

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- Position a bar in a rack to about waist height (you can also use ropes like shown the video, but a bar on a rack is probably more easily accessible. A smith machine could also work)
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Shoulders & Back

- Pull cable attachment to the side of your chest
- At the top of your motion, your arm and shoulder should be fully extended 
- A small rock is a natural part of this movement and is okay. You might end up more upright as you pull the cable into your chest, and more leaned as you bring it back up to fully extend

Half-Kneeling Single Arm Lat Pulldown

TEMPO: Hold at top for 2 seconds before slowly lowering weight again

- Grab a handle that allows you to grip slightly wider than shoulder width
- Keep your back straight, you can naturally rock back and forth as the movement is completed, but DON’T use momentum to pull the weight
- Pull the handle towards your abdomen by being your elbows back and shoulder blades together

Wide Grip Seated Cable Row

- The lean back helps target more of your rear delts and upper back
- Take an overhand grip and lean back to a 45 degree angle
- Pull your elbows back and to your sides at a 45 degree angle (think of the tips of an arrow)
- Squeeze your shoulder blades together and then return to starting position
- On a normal lat pulldown machine, there will be a pad above your knees - use that as leverage

Lat Pulldown (LEAN BACK)

(WEEK 3/4) DAY 1

Ria Dey

What a pump!! Def pushed me to my limits today!

Cristina B.

(WEEK 1/2) DAY 1

Inès

Shaking legs at light weights?!?! Who am I

Alexia

(WK 1/2) DAY 2

Man those candlestick crunches make me feel so dumb lmao! I constantly slip - need tips! I try and control my movements but nahhh gravity pulls me apart

Your video for the raised heel touch hasn’t been working 😔 I’m dumb and can’t figure it out

(WEEK 3/4) DAY 1

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