Name: Playbook - Brandi Johnson - SUMMER READY BACK INTENSITY
Uploaded: 2022-05-13T15:07:08.858Z
Duration: 60 min
Description: SUMMER READY BACK INTENSITY

Summer coming up means increasing intensity and making every day count! Let’s get shreddy for summer together 💪🏼😉

- 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

D Handle Straight Arm Pull

Lat Pull Down / Straight Arm Pull Down Warm-Up

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Seated Chest Supported T-Bar Row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand Seated Row (single handles)

Underhand seated row (single handles)

Individual Handle Row Super Set

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Repeat on each side

Bent over dumbbell rows

- 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

SUMMER READY BACK INTENSITY

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