Name: Playbook - Charity Witt - TITAN-W4-D4 Back
Uploaded: 2022-09-19T18:28:26.187Z
Duration: 60 min
Description: TITAN-W4-D4 Back

Darcey Leigh

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! 🙏🏼 💪💪

Kevin

Neyruz Eagan

Roger Moreno

RPE 7-8

Tempo: 3121


Back workout/ Pull day

- 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 with control

Pendlay row

RPE 8

Increase weight for last 2 sets 


- 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

- 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

- 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

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable cross rear delt fly’s

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

GHD - Hyperextension hold w/ renegade rows

Weighted Planks

TITAN-W4-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 ?

Olivia Valencia

sarah

TITAN- D4 Pull Day

TITAN-D5 Cardio

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

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

TITAN-W2-D4 Back

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-W4-D4 Back

Community

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