Name: Playbook - Brandon Cline - Back - trap focus, Abs (Week 4 Day 3)
Uploaded: 2023-02-13T21:47:40.430Z
Duration: 75 min
Description: Back - trap focus, Abs (Week 4 Day 3)

- Round your shoulders forward to get a deep stretch in your back on each rep
- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Elbows pointing out pull elbows back as far as possible
- Pause at contraction then slowly return to starting position

Wide grip cable row

Keeping perfect form and contracting hard, pull with elbows pointing out, alternate holding the contraction on one side while the other side works

Uni-Lateral Hammer Machine Row

Let’s get a nice deep stretch every rep. Round your shoulders forward and lean back up to contract. 2 dropsets on last set at least 10 reps

Slight Incline Barbell Row

Low Pulley Cable Row D-grip Attachment

Keep a slight bend in your arms, shrug up to your ears. You can use some momentum at the knees here if you’d like. These are gonna burn!

Dumbbell shoulder shrugs

You can do these with bodyweight or weighted! Your choice. Start with the weight overhead, when you hit failure bring it down to your chest, when you hit failure there drop the weight and pump out a few more bodyweight sit-ups and crunches

Weighted Decline Sit-up

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Back - trap focus, Abs (Week 4 Day 3)

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