Name: Playbook - Charity Witt - Back Day 03.21.22.
Uploaded: 2022-09-19T18:28:25.921Z
Duration: 60 min
Description: Back Day 03.21.22.

- 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

- 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

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

Back Day 03.21.22.

Toughest quad workout around! Highly recommend!

Cari

Quad Isolation-Favs

Roger Moreno

Leg Day 
*hamstring isolation* for the busy body

Would love an alternative ab exercise in the event the gym doesn’t have an ab wheel available

Cardio+Core

Great focused workout that can be done at home with minimal equipment.

Angela

This is HARD. I took me an hour and 10 minutes to complete mostly because I don't train core often and I have a prosthetic right leg. Some of the leg exercises were tough on my right leg. If I didn't have a prosthetic leg. Then, I would have completed this in 30 minutes. Yeah, it's tough training with a prosthetic leg.
However, I did complete it and I know YOU can too 💪😁

Back Day 03.21.22.

More workouts from Charity Witt