Name: Playbook - Charles Griffen - Back 6-15-22
Uploaded: 2022-06-16T11:00:58.580Z
Duration: 75 min
Description: Back 6-15-22

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hands neutral position  
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Neutral grip cable row

-Approach the bar so your toes are just under it, pointing straight ahead, and your feet shoulder-width apart. Your chest is up, shoulders back, torso straight, and gaze straight ahead.

-Bend the knees slightly and lean forward at the hips, grabbing the bar with your hands just outside of the knees. You can grip the bar overhand or mixed.

-Inhale and begin lifting the bar. As you lift, push through the heels and extend through the hips and knees.

-Pull the weight up and back, pulling your shoulders back at the same time until you achieve a lockout.

-Hold the weight at the top.

Rack Pulls

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

1 arm dumbbell row

-Stand with a 30-40 degree bend at the hips, with your chest face down. 
-Tighten and engage your core, 
-Then pull the rope down, driving your elbows back, until you feel your lats and shoulders engaged.

Back 6-15-22

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