Name: Playbook - Baylee Pinon - Hourglass Back
Uploaded: 2024-03-29T15:08:22.366Z
Duration: 50 min
Description: Hourglass Back

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”.
5. 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.
6. Drive through the whole foot and focus on pushing the floor away.
7. Ensure the bar tracks in a straight line as you extend the knees and hips.
8. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
9. 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

- 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

- 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

- 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

- 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

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Row

Hourglass Back

Stacie

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whitneyjade

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

Hourglass Back

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