Name: Playbook - Brandi Johnson - BACK BURN AND SHRED
Uploaded: 2021-11-06T03:30:17.506Z
Duration: 60 min
Description: BACK BURN AND SHRED

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
- Slight pause and squeeze at the top

Assisted pull-ups

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats and middle back

Straight Arm Pulldown

Total Back Warm-Up

- Start with the back straight and chest at a 45 degree angle 
- Lift elbows up towards the ceiling until the barbell touches you right below your chest
- Lower down until about mid shin

Bent Over Barbell Rows

- 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

Upper / Middle Back Super-Set

- Perform 5 reps together, 5 reps with your left side and finish with 5 reps with your right side. 
- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer Strength High Row Variation

- Perform 5 reps together, 5 reps with the left side and finish with 5 reps on the right side. 
- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull handles towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Individual Wide Grip Cable Row

- Keep your arms extended, elbows locked and focus on the back of your shoulders and upper back.

BACK BURN AND SHRED

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