Denise Aguiar

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- As heavy as you can without compromising form
- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Pull & Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly and poke your chest out                                                                                                                                                                                   
- 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

- Start with your palms facing each other 
- Pause at the top twist your wrists and switch to conventional
- With your palms facing up now slowly let the weight down 
- Keeping your palms facing up as you lift the dumbbells and repeat

Hammer + Conventional Curls

Pull & Curl

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Dead’s and Hammers

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Pull the end of the band down, and place it around your knee or the bottom of your foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded tempo pull-up

Swing & Pull

- Isolation and plank focused 
- Take your time to breath and focus on engaging your core all the way through
- Grab a dumbbell If you want to add an extra level of difficulty on this one

- Extend your resting arm out to tour side for support 
- Bring your leg up and down
- Raise the dumbbell toward your foot engaging your core

Dumbbell alternating toe taps

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

Core Finisher

BABY GOT BACK
Lat’s Dead’s & Curls

John

Another Great workout, thank you 💪😉

TODAY WAS A GOOD DAY 
Back Bi’s & Core

PUSH BACK
Back Bi’s & Core

BACK ATTACK
Lat focused Lower Back & Core

BACK AT IT AGAIN
Back Bi’s & Core

IT’S A DOOZY
Shoulders Chest & Core

Dany

JUST ADD WATER
Chest Delts & Core

Challenging 
Started with the bar then 10lbs last two sets

BABY GOT BACK Lat’s Dead’s & Curls

Community

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