- Keep your chest pressed into the pad
- Pull the handle back keeping your elbow tucked in close to your body 
- Squeeze your back into your rips until you feel your lats
 ( side of your body in between your hips and your armpit )
- Pause at contraction then slowly return to starting position

Single Arm Seated machine row

- 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

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

Bent over dumbbell rows

Back Day

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging

Bent over barbell row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Start in a table top position 
- Lift up your leg and thread it under your body 
- lift your hand and lean on the opposite shoulder as you extend your leg 
- Tuck your body as you bring your leg back under your body to the table top position

B-Boys

- 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

- 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

AB Circuit

BACK AT IT AGAIN
Back Bi’s & Core

Denise Aguiar

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

IT’S A DOOZY
Shoulders Chest & Core

Dany

JUST ADD WATER
Chest Delts & Core

Challenging 
Started with the bar then 10lbs last two sets

BACK AT IT AGAIN Back Bi’s & Core

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