Name: Playbook - Charles Griffen - Back 6-22-22
Uploaded: 2022-06-22T17:32:54.320Z
Duration: 75 min
Description: Back 6-22-22

- 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

-Sit sideways on bench open up hips.
-Grab opposite side cable.
-twist body when you pull

Single arm cable 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.

Rope pull over

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Back 6-22-22

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