Name: Playbook - Brad Jackson - Lats Focused Workout
Uploaded: 2022-05-08T07:16:28.548Z
Duration: 45 min
Description: Lats Focused Workout

This workout will focus on the Lats muscles but include all of the back.

Workout summary:
- Lat Pull Down
- Seated Row (Pronated)
- Rope SASS with SA DB Row (superset)
- DB Chest Supported Row with SA Lat Pull Down

1. Place your grip on a comfortable position on the bar

2. Make sure you’re locked down by the thighs 

3. Pull the bar down towards the top of your chest, keeping your elbows tucked and squeezing your shoulder blades 

4. Control the weight back up to full elbow extension, making sure to minimise swaying

Lat Pull Down

1. Keep a slight bend in your knees

2. Your grip is pronated meaning your palms should be facing the ground.

3. When setting up your body position, grab the grip first then slowly extend your body into upright position with arms fully extended.

4. During the row, keep your elbows tucked in and maintain your trunk position. There should only be a little bit of movement through your lower back.

5. Bring the grip towards your belly button and aim to retract your scapulas (squeeze your shoulder blades).

6. Control the eccentric movement back towards the cable machine. Maintain a consistent movement tempo.

Seated Row (Pronated)

1. Set a cable with a rope attachment to a higher position to your shoulders

2. Hold rope attachment at the bottom and position body into hip hinge with arms extended towards anchor point

3. Pull rope towards hip, keeping elbows in a semi-locked position. Hinge angle should increase whilst hands are moving towards hips.

4. Squeeze scapulas at bottom position before returning to start

Rope SASS Row

1. Place one dumbbell in hand and other hand onto a bench

2. Lean on bench hand and let dumbbell rest under shoulder keeping back straight

3. Pull dumbbell up towards the side of your hip, keeping elbow close to body

4. Stop when elbow is in line with back and squeeze

5. Slowly control the weight back down to starting position

NOTE: repetitions programmed are total of each arm

Single Arm DB Row

Superset

1. With your chest flat on an incline bench and a dumbbell in each hand

2. Pull the dumbbells to your hips

3. Squeeze your shoulder blades at the top

4. Slowly lower the dumbbell back down

DB Chest Supported Row

1. Lock yourself into the Lat pulldown cable machine, making sure feet are flat on the ground

2. Grab a handle attachment with one hand and hold on with the other hand

3. Pull the handle down towards your shoulder and keeping your elbows tucked in

4. Squeeze your shoulder blades together and maintain a controlled upper body

5. Return to start position

NOTE: repetitions are total amount for both sides

Lats Focused Workout

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