Name: Playbook - Caleb Fullmer - Back & core
Uploaded: 2022-12-18T22:34:32.675Z
Duration: 60 min
Description: Back & core

Vanessa

‘Scuse me while I go flex in the mirror.

Chris

Great burn! So many repssss in a good way. One note: bent over rows says barbell but the video is dumbbells. I did a bar

Julia

Man, those toe touches had me beat today 🏋️

Ryan Woods

Really like the different ways to do lat pull downs. Also enjoyed the abs portion.

Hannah

Loved it! I’m a beginner when it comes to weight lifting and these workouts have made me feel confident in the gym with simple moves that help me feel strong 💪🏼

Laura

Colton

Landon

So good! Even felt it in the abs I don't have! I'm taking that as a good sign they are in there somewhere! 🙌🏻😂 Great finish to a week of good workouts! Thanks!

Courtney

- 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

- 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

Wide grip lat pulldown

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over dumbbell rows

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- slow and control movements reach out with one hand

Plank (elbows) reach

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Back & core

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