Name: Playbook - Christina Shepherd - Back Day
Uploaded: 2025-10-25T17:25:06.551Z
Duration: 30 min
Description: Back Day

Theresa

quick and easy 💪🏼 next time will definitely up the weight

Inez

Single Arm Row
Alternating Rows
Latt pull downs 
Squat hold + Row
3 x 12 each. 

*You can add on another set to do 4x12 as well if you are more advanced. 

*If you are at the gym, latt pulls can be done on a cable machine or latt pull down machine and rows can be done on a row machine or cable machine.

Back Day walk through

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Pull the dumbbell towards your hip.  
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Anchor band overhead on rack or in doorway. 
-Kneeling on the floor, engage your latts and pull the band down towards your chest. 
-Slowly return to starting position controlling the motion both directions.

Banded latt pull downs

- Engage your core and lower into squat position. 
-Maintain squat position and perform rows. -Finish all reps before standing back up.

Squat hold + row

Back Day

Intro

Make It Challenging

Sets & Reps

Importance of Protein

I found the videos showing how to do it. My friend and I are doing your program 30 minute workouts.

Love that it’s only 30 minutes! Great workout!

Walesia

Holy hell those prone hip and has me shaking

Kelly

Lower Body

Bear plan is hard! But figure  can hold it and work my way up

Kristen

Sarah

Upper body + core

Never takes me as long as you say unless it’s upper body 🤷🏻‍♀️

Love it.  Perfect short effective workout!

Jenna

Lower body

Rest Day

Arden

So tough. I upped my weights and really pushed hard. What I love about doing this a second time is seeing that I can use heavier weights than the first time through!!!

AmyK

quick but challenging 😅 loved it and really focused on my form this time

the single leg lift/thrusts are still crazy challenging for me! But I just keep at it and hope for gains 📈

Angela

Glute Focused Lower Body

This was good. Did three rounds in 20 before adding biceps and core

Kimberly

Upper Body

great full body and core combo - that squat with DB raises 🔥

Jody

Full Body/Core

hard!! had to do body weight but it’s okay. form>>>everything

Love the seated to stand exercise on one leg!

Pretty sure I won’t be able to walk tomorrow after this one 😂

Lauren

OH press with march is harder than it looks !!

Upper Body & Core

a few very effective moves for shaky legs 😊

Glutes

Second time through - increased some of the weight from last time and added a fourth set. Feels great!

Back & Core-(with a band)

doing it as a circuit was soo good and challenging 😅😛

great combo of moves, very helpful instructions

Alexandra

Full Body

I LOVE CORE WORK (sorry for shouting lol)

Super intense. Clearly I need to do this routine more often.

It's one of the best workouts , probably tomorrow I won't be able to walk 🤯🎯💐

always look forward to the full body days ! 💙

Glutes -home or gym

I actually did this in 35 minutes without warm up and swapped the bridges for Kas bridges and banged it out💪🏼

Those v-sit lateral raises were tough- I need to do those more frequently!!

Back Day

Community

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