Name: Playbook - Damien Patrick - BALANCED BACK - 101
Uploaded: 2024-04-02T21:10:16.706Z
Duration: 55 min
Description: BALANCED BACK - 101

Great workout done it a few times let’s gooo!!!

Clark and Chrissie

Balanced back does exactly like the name says. We focus on building density and width with a balanced
combination of movements for both, and variation of grip position.

*Pull chest towards bar
*Focus on pulling elbows towards hips
*As the reps go down use less assisted weight from the machine to make it harder

ASSISTED PULL-UPS

*Set height of bar to middle of your shins
*Keep your weight in your hips and heels
*Keep your chest forward and shoulders back
*Use a palms facing down grip and shoulder width.
*Increase weight as reps go down if you can keep good form

BELOW KNEE RACK-PULLS

*Set bench 2 clicks up from bottom
*Chest should be positioned at the top of bench
*Full stretch at the bottom while keeping chin down
*Pull dumbbells towards your hips
*Increase weight as reps go down if you can keep good form

INCLINE DUMBBELL ROW

*Use a wider than shoulder width grip
*Lean back slightly
*Pull bar down towards top of your chest by focusing on pulling your elbows into your hips
*Increase weight as reps go down if you can keep good form

WIDE GRIP LAT PULL-DOWN

*Full extension of arms on each reps
*Focus on pull handle to below button and elbows towards your hips
*Imagine a peanut under your armpits and as you pull back squeeze down on the peanut with your lats- squeeze the peanut!
*Increase weight as reps go down if you can keep good form

BALANCED BACK - 101

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