Name: Playbook - Caleb Fullmer - Back & core
Uploaded: 2023-01-01T19:24:09.759Z
Duration: 60 min
Description: Back & core

Katie

This roller abs have me like 🥵🥵🥵

Vynessa

Ryan Woods

I have loved weight lifting but my hands were getting torn up and I realized  that was holding me back from going heavier—because my hands hurt so bad! If got some weight lifting gloves and now I’m only focused on the muscles I’m targeting. Game changer!

Julia

Courtney

Chris

- 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

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

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

Bent over dumbbell rows

Kneeling Cable Crunch

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

Back & core

Really appreciate that you still take time to put out workouts for us even while on vacation! 🙏🏼 Happy Monday!! 🌒🌑✨

Legs are ready for the eclipse! Woohoo!!!

Jessie

Mondee-
Legs/core

Breckyn

By the time I got to the skull crushers my arms were shaking 😓

They should cast me in the next Jurassic Park cause this tuesdee got me building up some tricera-ceps 💪🏼 🦕 🍃

Nancy

Tuesdee- 
Chest and triceps

Topped it off with some abs to ensure any movement tomorrow will be painful.

It's a sun's out, guns out kind of day! Those preacher curls were killing me today!

Once again my arms were jello by the final set 😰

Wednesdee-
Back n’ biceps

These past two months I've been focusing on progressive overload for the entire exercise and not just the last set. The progress I have made these past 8 weeks is astounding! These shoulders are now ready to carry the world....or at least my kids on hikes.

“Reach for the stars- and if you don’t grab them at least you’ll fall on top of the world”
-Pitbull

Thursdee-
Boulder Shoulders

Sydney

Hammys feelin so juicy you could serve them for Christmas dinner 🥵

Frideee-
hammy n’ glutes n’ Core

Saturdee is always so well rounded 🤩🤩

Nothing makes you feel better than a big hug from your kid when you're done with your workout and hearing "Mom you have bigger muscles than any other Mom I know" 😂🫠💓 Great week, Coach!

Back & core

Community

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