Name: Playbook - Bambi fitness fitness - W5/D2 back day
Uploaded: 2023-10-02T12:41:59.893Z
Duration: 70 min
Description: W5/D2 back day

W5/D2 back  day 
In today workout we will be targeting our back  !
Use upper body  warm up guide before you start to work out to activate muscles!

If you have any questions feel free to contact me through Direct message on instagram

- Elevate your feet onto a bench
- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

- Grab the bar with a reverse grip 
- Lean back slightly, keeping your chest up 
- tBring the bar down to your upper chest engaging your lats throughout the exercise
- Pause for 3 sec and return to the initial position

Lat pulldown

- Grab the bar with a reverse grip 
- 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

Reverse grip lat pull down

From a kneeling position in front of the pulley cable, grasp the handle attached to the high pulley cable one hand. 

Keeping your body upright and your elbow close to your body, retract your shoulder blade and in one explosive movement, pull back. Squeeze at the peak contraction before returning the weight to the start position.

Allow the weight to pull you forward slightly before pulling back for another repetition

High cable row

Set the cable pulley just a bit higher than shoulder height.

You will grow  each handle with the opposite hand.  

So your right hand will crossover to the left handle and vice versa.

It’s important to keep your abs tight because you want to stabilize your core. 

Begin the movement by pulling your arms outwards in an arc like motion.  Use a slow controlled motion slightly downwards.

Raise your hands just above the shoulder and slowly return to your starting position.

Cable crossovers back

Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Seated row machine

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

Dead hang

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

So regular mountain climbers you know are skinnier feet back and forth this way you're going to lift one leg. And they use your abdominals you and they're going to. The one leg. Forward

W5/D2 back day

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