Name: Playbook - Ashley Ta - W5/d4 back
Uploaded: 2024-03-11T12:46:22.569Z
Duration: 45 min
Description: W5/d4 back

Feeling like one tough mother after this workout! I loved it!

Paige

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- If you’re using a squat cage, you can use a heavy resistance band (message me for recommendations) to help assist your pull up progression.
- If you’re at the gym, look for the pull up machine that can help you with assisted pull-ups

Assisted pull-ups

With the cable machine set at the highest possible position, attach the rope attachment.

Sitting on the floor in front of the machine, grab the rope and pull it towards your face. Keep your elbows high, and focus on feeling this movement in your lats/middle back.

Slow and controlled.

Seated cable face pulls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- Also keep your glutes raised and keep a neutral spine

Dumbbell pullover

Grabbing a light set of dumbbells, bend slightly forward. Starting with the wide row, row your arms up towards your chest, then lower back to start position. From start position, go into a front raise. That is 1 rep.

Bent over wide row to front raise

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

W5/d4 back

Loved this workout! The weighted deadlifts were new to me but I loved them!

Katie

This is exactly what I was looking for! A guided self workout that you can just put music on and go but have a guide on what to prioritize for work.

Tara

I’ve never sweated like this before! Killer in the best way!

Shay Sissing

W1/D1 Legs

Deniss

This was great! I know I will be feeling this tomorrow. 💪🏼

Krista

I feel amazing I love shoulder workouts 💪🏾💪🏾

Lexi Cummings

W1/D2 Shoulders

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

Laura

W1/D3 Chest

Just started this 6 weeks and I love it ! Thank you 😊

Lindsey

Activated my back more than I knew I could! Great workout!

Redoing this program but pregnant this time around. Perfect pace for me!

W1/D4 Back

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Renee

Jenaka Schwab

Another great workout! Thank you for this app!

W1/D5 Arms

Natalie Hamilton

This one straight kicked my butt - in the best way possible. I loved it! 🔥

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W5/d4 back

Community

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