Name: Playbook - Baylee Pinon - BACK & DEADLIFTS
Uploaded: 2024-03-29T15:08:22.386Z
Duration: 45 min
Description: BACK & DEADLIFTS

1. Position the bar over the top of your shoelaces and assume a hip width stance.
2. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
3. Reach down and grasp the bar using a shoulder width, double overhand grip.
4. Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”.
As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to squeeze oranges in your armpits) and ensure your armpits are positioned directly over the bar.
5. Drive through the whole foot and focus on pushing the floor away. Ensure the bar tracks in a straight line as you extend the knees and hips.
6. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
Return the bar to the floor, reset, and repeat for the desired number of repetitions.

BARBELL CONVENTIONAL DEADLIFTS

Please use a machine if needed for assistance. If you can do some w/out assistance always hit your failure mark then go to the machine for help.

1. Place your hands in an overhand grip (palms facing away from your body) with your hands slightly further than shoulder-width apart.
2. Bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier. As you move, avoid swinging your legs around or shrugging your shoulders up. 
3. Then extend your elbows and lower your body back down to the starting position.

Pull ups

- 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 Close Grip Row

- Grab the cable attachment overhead
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction, then return the weight back to the starting position

Lat Pull Down

1. On a incline bench, place your chest and hips on the bench, kicking your legs out behind you 
2. You should be standing with all your weight on the bench
3. Drawing the elbows back, squeeze the shoulder blades together, but do not lift chest off the bench. 
4. Extend the arms back towards the ground & repeat

DB BRACED ROWS

- With the pulley set high on the rack, down on one knee
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

1. Using a straight bar attached to a cable pulley, take 4 steps away from the machine.
2. Arms are shoulder width apart, fully extended, bend at the hips placing all your weight into the glutes, knees slightly bent.
3. Pull the bar down toward your thighs in a sweeping arc, bending the elbows last minute to pull the bar towards your hips.
4. Fully extend the arms all the way back up.

Lat Push Downs

1. Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
2. Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
3. Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
4. Lower the dumbbells until your arms are fully extended.

CHEST SUPPORTED BICEP CURLS

BACK & DEADLIFTS

Stacie

Back & Biceps

Back & Bi's

Push Day

Shoulders  & Triceps

Hourglass Back

whitneyjade

Boulder Shoulders

Advanced Pull Day

Advanced Push Day

Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

BACK & DEADLIFTS

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