- Lat & core focused 
- Supersets are included 
- Pulling and hinging movements
- Solid core focused finisher

- 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

- 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

Lats & Rows

- Super set 
- Deadlifts with KB Swings 
- If you don’t have KB’s you can modify with a dumbbell

- 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

- 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

Dead’s & Swings

- Pull the end of the band down, and place it around your knee or 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

- Banded or use an assisted machine if you have access to one
- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Isolation and plank focused 

- Take your time and focus on engaging your core all the way through

- TOE TAPS Grab a dumbbell If you want to add an extra level of difficulty to 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

BACK ATTACK
Lat focused Lower Back & 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 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

BACK ATTACK Lat focused Lower Back & Core

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