Name: Playbook - Charity Witt - TITAN-W2-D4 Back
Uploaded: 2022-09-19T18:28:26.103Z
Duration: 60 min
Description: TITAN-W2-D4 Back

I didn’t like the lifts where you are positioned on your stomach

Darcey Leigh

Olivia Valencia

Neyruz Eagan

Veronica Perez

Back workout

Mostly free weights, some equipment required, but can be substituted with bands if needed.

For first 5reps RPE 8
RPE 7 for back off sets 


- 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

RPE 7

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar with control maintaining a straight back

Conventional deadlift

Like the GHD alternating rows, keep flutes flexed, core stable and retract your back muscles to row barbell up to chest.

GHD barbell row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Place hands on barbell at a comfortable distance, then raise elbows up. Keep chest up and traps relaxed during this movement. Play with hand placement if your shoulders feel any pinching.

Barbell High Rows

Wide Grip Lat Pulldown

- Attach the band to the rig at your seated chest height
- Pull the band back engaging your upper back and rear delts

Resistance band seated row

Weighted Planks

TITAN-W2-D4 Back

Brooke Smith

Jessica

TITAN- D1 Upper

Skye

That split stance leg press is a new favorite and killer

Hope

TITAN-D2 Lower

Chris

TITAN- D3 Conditioning

Amazing workout! What do you recommend for warm-up  these workouts ?

sarah

TITAN- D4 Pull Day

TITAN-D5 Cardio

Roger Moreno

I finished working out half an hour ago and my arms are still shaking. Amazing

Brianna

TITAN-W2-D1 Upper

TITAN-W2-D2 Lower

TITAN-W2-D3 Cardio

The ones who said one minute is quick… never did this workout 🤣

It was absolutely wonderful! I love this app. The workouts give me the extra push I need some days, and I feel better than ever!

TITAN-W2-D5 Conditioning

Great session, arms were shaking by the end 😆💪🏼

Emily

TITAN- W3-D1 Upper

Didn’t wanna do it — so so glad I did 👌🏼

Emalee

so good! absolutely brutal and sweaty and added in an erg bike cals with walking lunges

TITAN-W3-D2 Lower

TITAN-W3-D3 Conditioning

Long but very thorough. Took me over an hour but maybe I’m slow ?

Michelle

TITAN-W3-D4 Pull Day

TITAN-W3-D5 Cardio

Dani

TITAN-W4-D1 Upper

TITAN-W4-D2 Lower

TITAN-W4-D3 Cardio

This was very challenging and fun. This might take you an hour and 20 minutes because it did for me. I took all the rest periods but the workout volume was rigorous. 
Thank you, Charity ! I appreciate you! 🙏🏼 💪💪

TITAN-W2-D4 Back

Community

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