Name: Playbook - Body By KB - W1/D2 Back
Uploaded: 2023-06-25T20:44:09.535Z
Duration: 45 min
Description: W1/D2 Back

Iryna

As reps decrease, you should be increasing weight!

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted Pull Up Machine

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
*repeat on opposite side

Dumbbell single arm row

- 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 pulldown

High to Low Row Machine

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated Face Pull

Row the dumbbells upwards with your arms in a T position

Rear Delt Row

W1/D2 Back

Alina

Didn’t make it to the gym today but so glad I was able to do all the exercises with the dumbbells and bench I have at home. Instead of the rounded back hyperextension, I did a bench reverse hyperextension.

Melanie

W1/D1 Glutes

That was great! On vacation right now but was able to do all exercises using the hotel’s fitness center!

W1/D2 Back

Community

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