Name: Playbook - Charity Witt - W3 D5 Back
Uploaded: 2023-07-17T01:02:42.218Z
Duration: 90 min
Description: W3 D5 Back

- 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

- With a band attached high on the rack
- From a seated position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band 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

Keep lats and core engaged for a neutral spine 
Push hips back towards the wall 
Chin stays tucked 
*increase weight as reps decrease*

Rack Pull

- 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

- 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

- Pull with a controlled motion toward you
- Engage you back as you pull

1 arm hammer strength high row

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

Dumbbell single arm row

W3 D5 Back

Amazing, legs on fire. I need to work on my balance with the box steps but really enjoyed the whole session!

Emily

Lissa

Wow! Leg BURNER! Didn’t seem tough until I was actually in it- great workout!

Amanda

W1 D1 Legs

Patricya

Loved this can’t wait for the end results to start coming in!

Nicole Damon

Tracey

W1 D2 Upper

This workout got me so exhausted. I had to take 3-4 mini brakes during the 30min stairs workout. Overall great workout.

Roger Moreno

W1 D3 Cardio/Core

I am loving these workouts!! This is exactly what I needed to get back at it

Ashley

W1 D4 Glutes/hamstring

Fun workout!
Only thing is exercise #3 (if I remember correctly) is missing reps and rounds count (or at least it was missing it for me, maybe a glitch)

Daria

W1 D5 Back

W2 D1 Legs

Olivia Valencia

Hit this with my buddy today. Delts are fried.

Zach

W2 D2 Upper

W2 D3 Cardio/Core

W2 D4 Glutes/hamstring

W2 D5 Back

Alecsaundra

W3 D1 Legs

Who needs shoulders anyway?! They’ll be worthless for days after this.

W3 D2 Upper

Loved and hated every moment of that 😅😮‍💨

Brittanye

W3 D3 Cardio/Core

Added a 10 min incline walk (12/3) and ouch

Intense workout. The plyo jump squats definitely burned my thighs. Highly recommend this workout for anyone.

W3 D5 Back

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