Name: Playbook - Charles Griffen - Back 6-7-22
Uploaded: 2022-06-12T14:28:46.052Z
Duration: 40 min
Description: Back 6-7-22

Back Pump (Deload week) not training to failure. Lowering the intensity of your training for a short of period of time.

- 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

- Pull the attachment in towards your body with a wide neutral grip
- 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 neutral grip cable row

-Sit down on the seat and grab the top of the handles with your hands.
-Feet placed towards the back of you 
-Pull the handles in to your chest getting those elbows back hitting the upper back

Rows Hammer strength (upper back)

-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 6-7-22

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