Name: Playbook - The Battle Bunker - Day 7 - Back
Uploaded: 2023-03-17T01:45:55.947Z
Duration: 45 min
Description: Day 7 - Back

Your first full back day! Watch the video tutorials and learn as you go.

If you cannot do pullups yet, that is okay! Use the pullup assist or the banded pullups. Remember, perform half of your max for the sets.

If your max band pullup set is 2, start with 1 rep per set.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups (Half Max)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Rows

- Lie or stand face down on a hyperextension bench, with your feet locked on the foot brace
- Your body will be at a 45 degree angle 
- Cross your arms over your chest
- Lower your upper body down slowly by bending at the waist
- Slowly return your body to the up position where your entire body is straight in line

Day 7 - Back

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