Name: Playbook - Brandi Johnson - TONED BACK AND STRENGTH ROUTINE
Uploaded: 2021-10-28T16:42:38.500Z
Duration: 60 min
Description: TONED BACK AND STRENGTH ROUTINE

- Place the bar at a height right below your knees 
- Hold the bar shoulder width palms facing you
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight and squeezing your back to achieve a pump
- Increase weight each set and challenge yourself

Deadlift Rack Pull

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

EZ Bar Cable 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

Seated cable row

- Keep your chest on the pad  
- Perform the movement while engaging the posterior part of your shoulders and upper back.

Seated Reverse Machine Flies

TONED BACK AND STRENGTH ROUTINE

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BOOTY BULK AND GROWTH

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BACK BURN AND SHRED

ESSENTIAL GLUTES AND HAMS

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TONED BACK AND STRENGTH ROUTINE

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