Name: Playbook - Brandon Cline - Back, Rear Delts, Abs (Week 2 Day 1)
Uploaded: 2023-02-13T21:47:40.368Z
Duration: 90 min
Description: Back, Rear Delts, Abs (Week 2 Day 1)

Kicking off week 2 with another back day!

Pull the attachment in towards your body with a neutral grip. Drive your elbows towards your hips, squeezing your lats and shoulder blades. After you hit the prescribed rep range, round your back and hit 5 partial reps to hit those last few reps. You should feel a good stretch and contraction in your upper outer lats

Seated V-bar cable row

Point your elbow away from your body to really emphasis the contraction and stretch on your traps and rhomboids. Feel free to use straps if needed!

Single Arm T-Bar Row

Place the band around your upper back. Keep your chin tucked in. Raise your upper body engaging your lower back. Pause at the top and lower with control. Try to not round your back, we want as little glute activation as possible!

Banded hyperextensions

Grab the outsides of the EZ bar and hit 21 reps! 7/7/7. 7 reps at the stretch to halfway down. 7 reps halfway down to the contraction. Finish off with 7 full reps from full stretch to full contraction

EZ-Bar Straight Arm Pulldowns

Hold for 10 seconds at the contraction every rep

Machine Rear Delt Flye

Grab the pulled from about a 45 degree angle. Pull up towards your face and at the contraction, rotate externally to put a scream on your rear delts

Low Pulley Face Pull into External Rotation

Keep the tension on your rear delts throughout the entire movement. When you hit the prescribed rep range, hit partials until failure

Chest Supported Rear Delt Flye

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

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