Name: Playbook - Charity Witt - Back It Up
Uploaded: 2022-09-19T18:28:25.952Z
Duration: 60 min
Description: Back It Up

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

Wide Grip Lat Pulldown

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

In rowing, make sure you are controlling the weight and it is not controlling you.

Single Arm Machine Row

- Raise your upper body engaging your glutes
- Alternately row dumbbells up engaging your back

GHD - Hyperextension hold w/ renegade rows

Pull the cable cross over by keeping elbows only slightly bent and using your rear delts.

Cable Cross-overs (rear delts)

Weighted Planks

Back It Up

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 💪😁

Kevin

Legs & Abs at HOME

Misha SWB

Absolute killer! Can barely walk out of the gym 🥵🥵

Jessica

This will always be my favorite shaky leg day workout 🍑

Bad Bish

3 years Hiatus from the gym and this just relit something in me

Nick

Fantastic!! Butt was feeling tight!!🔥🔥 thank you!!

Will

Power Glutes 🍑

This arm workout was fantastic. Great mix of exercises.

Back It Up

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